Several Secrets To Reverse Aging br>
by: Maitre Villisement
Ageing or even aging is the process of getting older. Agi ng is affected per social, cultural, and economic environment. Biol ogical changes take place in the process of aging. An ye RA is usually worn to measure the age of a person, typically changes when the birthday.
Person aging process has been arbitrarily divided into various stages on a cycle called life span. These s tages in the individual life span are – infancy, toddler, childhood, teen, adolescence, young adult, adult, middle age and old age.
Le arn of aging has get 1 of the virtually all critical in today’s economic scenario. Different stages in the aging cycle have different purchasing powers, thereby making these segments attractive to marketers of various products. Toddlers i n a family have turn into 1 of the largest groups of influencers in purchasing a product. Those who a re aged are not so important. So, understa nding of the aging & the associated process has be crucial.
Aging l eads to substantial changes in life – in terms of style, attitude, behavior, etc. Aging possible makes a host even more isolated from the society & family, reduces level of interest in things around. This individual finds every thing bad in the generation next. Aging as well in fects the speed of choice making, slowing down a bit. Aging helps reduc e friendships, vigor, and zeal of living life. This all can be av oided to lead a very good quality life where you are also enjoying along with those around you. There are both ways to fight aging – 1, aging overcomes you, or even both, you surmount aging.
Today’s fronti ers of science have taken awesome strides to explain aging as a process and phenomenon.
Its better to l ive a hardy life into later years. With life expectancy t ime period stretching with even more awareness, better health facilities, etc, it’s be imperative to make sure that 1 should live life at par with that when not so aged.
While aging, you are able to however try to be younger. There are ways to achiev e this. 1st thing to avoid aging is to reduce stress level. Let this be accompanied wi th reduction in calories intake. 1 does not mean to say that aging will prevent with these, although it will be better taken care of. Aging can as well be fought by increasing sleep – try to increase sleep by 1 hour. Body is 1 of the early parts to get affected with aging. Strengthen it by eating even m ore of green vegetables, water intake, and reducing oily foods. Avoid sugary things – sweets, f ruit juice, etc. This offers higher probability o f diabetes and cardiovascular diseases, which are bad for body resistance.
All in all, it’s fantastic to take care of oneself to fight aging. You cannot prevent it, cannot avoi d it, however for sure, you are able to extend it.
And to top it all, always rem ember this – laughter. It’s been proved umpteen number of t imes that laughter has proved to be the best medicine. If it can act well for sickness or ev en diseases, why cannot it operate while aging? Laugh, laugh, and keep in mind that yo u are not age.
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About The Author
Maitre Villisement is the owner of Aging You which is a premier resource for aging information. For more information, go to http://www.agingyou.com.
Avoid These Five Common Weight Loss Mistakes
by: Hristo Hristov
Mistake #1: Not changing your calorie plan as you lose weight. The fallacy of the “1200 calorie diet” plans and the like.
Most people fix their calorie intake to a given number and expect to lose weight at the same constant rate over a period of weeks. Hence , dieters look for 1000 calorie or 1800 calorie diet plans on the internet. The fi xed calorie diet plans don’t work. If you burn 3000 calories a day at the start of a diet, after a week or two of losing some weight, you are no longer burning 3000 calories. Now you might be burning 2800 calories. If you fi x your calorie intake in the face of a decreasing calorie expenditure, your weight loss will slow down more and more as you lose weight.
If y ou want to lose weight at a constant rate, you must repeatedly:
decre ase your calorie intake to accommodate the calorie expenditure drop
increase your calorie output by exercising more
I would like to note that you must set realistic slow weight loss goals. If you go for fast weight loss you would not be able to sustain it for a long period unless you go extreme in the calorie reduction and exercise a lot. For people who have to lose more than 20 pounds (10kgs), the goal should be a loss of no more than 2 pounds or 1 kg per week. People who need to lose just a bit of weight should go for weight loss of 1 pound or half a kilogram per week.
Why does my calorie expenditure drop as I lose weight? The most important factors are:
You weight le ss. A smaller body burns less calories both at rest and while active
You may involuntarily burn fewer calories. Dieters often lack ene rgy and move less
Calorie restriction suppresses the metabolic rate
You have less body fat, which may further suppress your metabolic rate
These major factors contribute to an ever-decreasing energy expenditure as one loses weight (find out more in Jades tips on advocare 10 day cleanse). The more a dieter cuts calories, the bigger the calorie expenditure drop. The leaner the dieter, t he greater the calorie expenditure drop.
Now you m ust underst and that if you want to succeed in losing weight, you have to make changes in your nutrition plan. I recommend burning more ca lories, because being more active facilitates smaller calorie restriction and milder calorie expenditure drop.
It is very difficult t o estimate the rate of the metabolic drop. Here is the general rule: the bigger you are, the smaller the rate of the metabolic drop. The more weight you lose, the more you have to cut calories or increase exercise. If you are overweight you might need to cut just 10 more calories for every lost pound, while if you are lean you might have to cut 60 calories for every pound lost. I picked these numbers just as a n example.
Mistake #2: Overreporting t he “extra” calorie expenditure of exercise
Most people count the calori es they spend exercising as “extra” calories. There is a difference between calor ies burned while exercising and “extra” calories burned exercising. Here is an example: you burn 300 cal ories on the treadmill instead of your usual activity (watching TV at home); in reality, you have to subtract the calories you would have spent watching TV from these 300 calories to calculate how many additional calories you burned. Let’s say that watching TV, you would have burned 80 calories. In this specific case, you have expende d 300 calories while exercising, and 220 “extra” calories.
Calorie counters mindlessly add th e calories burned exercising as “extra” and in some cases, this practice can significantly influence the calorie calculations. Hence, calorie software counts the part o f your usual activities that overlaps with the extra activities twice.
How to estimate the “extra” calories burned exercising?
In order to make the calculations mor e accurate, I shall first introduce the concept of MET values. MET values are a convenient way to calculate the calorie cost of activities. MET values are multiples of the resting energ y expenditure per time. In plain English, a MET = 3 means burning 3 ti mes more calories than resting. A MET = 1 signifies how many calories you burn at rest (your Resting Metabolic Rate or Basal Metabolic Rate). Whatever you do, you burn calories at a rate of at least MET = 1 with the only exception being sleeping which has MET = 0.9. During the day, most activities include sitting a nd walking which have MET values between 1.2 and 3. Your total daily energy expenditure is calculated by multiplying your Resting Metabolic Rate by the average MET of all your activities. Is your head spinning?
Let’s use a real world example. Consider a fem ale person with a Resting Metabolic Rat e of 1200 calories a day. One day has 1440 minutes. Our example lady is burning 1200/1440 = 0.84 calories p er minute at rest, which signifies a MET = 1. Let’s say our example woman just returned from an aerobi cs class, where she exercised for 30 minutes. General aerobic class training has a MET = 6. Our example lady has just burned 30 (minutes) x 6 (MET) * 0.84 (calories per minute) = 151 calories while exercising. Suppose our lady would have chatted on the internet instead of exercising (MET = 1.5). In this example, the woman substituted chatting on the inter net with aerobic exercising. Remember, that every time you do something you substitute one activity for another. In order to get the extra calories, we have to subtract 1.5 (c hatting) from 6 (exercising). Now let’s calculate the extra calories: 30 (minutes) * (6 – 1.5 ) (MET value) * 0.84 = 113 calories.
Let’s consider what a standard calorie counter would have done. First, it will assume an average calorie burn rate of 1 calorie p er minute. Then the counter will find that exercising for 30 minutes will yie ld 30 (minutes) * 6 (MET) * 1 (calories per minute) = 180 calories. The calorie counter will add these 180 calories to your daily expen diture without considering that a part of these 180 calories is already accounted by your usual activities.
Do you now see the difference between 113 calories and 180 cal ories? If that woman spends 5 hours a week in that aerobics class, the stand ard calorie counters will overreport her calorie output by: (180-113) * 10 = 670 calories a week. The woman will be fooled that her metabolic rate has dropped while she just overestimated her calorie expenditure. Enter weight loss plateau, wasted time and efforts. Do you have the tim e for trial and error calorie estimations?
Reme mber these two rules:
Report only extra activit ies to your calorie counter. If y our walk t o your office every day, do not log “walking to office for 30 minutes” as an extra activity. Consider only unusual activities that contribute to extra expended calories!
Always subtract the calories you would have burned instead of exercisin g. A general rule is to subtract from 1.2 to 1.5 from the MET values. In some case s, you need to subtract a greater MET. If you substitute 30 minutes of bodybuilding (MET = 6) for 30 minutes of slow jum p rope (MET = 8) then the additional MET would be 8 – 6 = 2.
How to find the MET values of activities based on standard tables?
In order to make the above calculations, you need to know the MET v alues of ac tivities. Standard tables give: name of activity, duration and calories. Standard tables assume an average calorie expenditure of one calorie per minute. To fi nd the MET you just need to divide the calories by the duration.
Example: “B icycling, stationary, general”, “20 minutes”, “140 calories”
MET of “Bicycling, stationary, general” = 140 / 20 = 7
I know these calculati ons are somewhat tedious and in many cases the standard calori e calculations are close to correct. However, in some cases they can significantly over or under-calculate the calorie expenditu re of activities and compromise your weigh
t loss plan with daily miscalculations.
Mistake #3: Training with light weights and lots of reps
I have seen countless n umber of ladies come to the gym, get the lightest possible dumbb ells, crank out some hundreds of reps and go home. Most often, these women do not get the results they want. The problem with this type of traini ng is that it does not burn many “extra” calories unless yo u spend a considerable amount of time in the gym. Hefting Ken and Barbie weights in the gym has a MET value of 3, which means that it burns 3 time s more calories than resting in bed. Almost anything you do during the day has a MET value of 1.2 to 2. Browsing the internet on your computer has a MET value of 1.5. Realize that almost anything you do during the day (average MET = 1.5) has about 50% overlap in cal orie expenditure with training with very light weights (MET = 3). If you pump super light dumbbells in the gym, only about half of the calories burned are “additional “.
Of course, you can burn a considerable amount of extra calories training with light weights but you have to really extend the duration of this type of training. Curling 5 pound dumbbells for 4 sets of 20 reps and chit-chatting for 20 minutes in the gym is not goi ng to burn many extra calories.
Remember the rule: the less intensive the activity (smaller MET), the greater the calorie expendi ture overlap with casual activities; the less intensive the activity, the more time you have to spend doing it to expend a good deal of extra calories. Always subtract a MET of 1 to 1.5 to arrive at the additional expended calories.
Mistake #4: Using “average person” calorie estimations
You can find all kinds of tables showi ng the calorie cost of different physical activities on the in ternet. These tables don’t show your calorie expenditure. They actually tell you the calorie expenditure of an “ave rage person”. These tables assume you are an averag e person that burns one calorie per minute at rest. Yes, we covered this in the first part of the article and it needs repeating. Most men burn more than one calo rie per minute and most smaller women burn less than on calorie per minute at rest. I n reality, these standard tables overestimate the calorie expenditure of smaller people and underestimate the calorie expenditure of bigger than average people. Co mbine this with the common mistake of counting all burned calories as “additional calories” and you have a wide range of possible miscalculations.
Mistake #5: Going on very low calorie diets (VLCD)
Research has shown little to no difference in the weight loss rate of 1200 calorie diets and 800 calorie diets. The 1 200 calorie threshold is the point where further calorie restriction does not yield faster results. Diets in the range of 800 to 1200 calories a day suppress the resting metabolic rate from the very first day and after some weeks on these diets, the metabolic rate has dropped by up to 20%. This me tabolic drop is just a consequence of the calorie restriction factor; other fa ctors such as the level of leanness may further depress the calorie expenditure.
A b ig percentage of the quick initial weight loss on a VLCD is water. VLCDs crea te an illusion of fast fat loss, while in reality most of the weight loss is water. It is hard to continue a very low calorie diet for a prolonged time because the harsh calorie restriction makes you hungrier than ever. People on VL CDs often lack energy and move very little. When you stop the diet, you are prone to instant overeating. Eating a very low calorie diet is the ticket to yo-yo dieting.
Instead o f using very low calorie diets, I recommend diets with a mild calorie restriction and an emphasis on exercise. Overweight peopl e who know what they are doing can employ VLCDs for a limited time. It is important t o get enough vitamins and minerals from supplements, because such low calorie diets are woefully inadequate in nutrients. Water intake shoul d be high.
Bodybuilders, powerlifters and athletes must stay away from very low calorie diets because the large calorie restriction causes a greater proportion of the weight loss to be muscle loss.
If you want to automate these complicated calorie calculations, try our training and nutrition software Fitness Assistant FREE for 30 days. Get your trial copy a t www.x3msoftware.com
About The Author
Hristo Hristo v is the owner of X3MSoftware, a company specializing in developing training and nutrition software. Hristo has a degree in Co mputer Science and passion for powerlifting. In his spare time, Hristo gives training and nutrition consultations.
By Rebecca Blain of
There are many fitness benefits to swimming. B y making it seem like the body weighs much less than it actually does, swimming is the perfect alternative for those who are not capable of performing other types of exercises and activities. In dividuals with a spinal cord injury, for example, are able to strengthen their muscles through swimming when they may not possess the strength to walk. By setting up practice routines for the local fitness center, you can start the progressive training system will help you improve the quality of their health.
Before you jump up, go to the pool, and swim, there are many things that you should be aware of. First , while swimming exercises can allow those who cannot perform in many physical exercises begin to improve their health, it must be done carefully. Jumpin g in a pool and swimming laps does not mean that you will improve your health at no risk. Getting started in a swimming routine should be a slow process. You shou ld start off with easy breathing exercises, and learning the basic strokes. Knowing t hese strokes will enable you to begin lap swimming, synchronized swimming, and other forms of swimming based exercises.
Wh en you swim, regardless of the type of exercises you are doing, it is important that you understand how your body reacts to the exercise. Because of the nature of swimming, it can be a rather deceitful activity. It is very e asy to do, and makes it appear as if you are not straining yourself. However, ever y stroke you make exercises muscle groups and works your lungs and heart. If you have an y cardiovascular or other conditions, you will need to ensure that you do not strain any portions of your body. This is even mo re important if you are recovering from a serious injury.
Most imp ortantly, you will need to establish what level of a swimmer you are. Most individuals who have been injured or are just starting swimming exercises will be a beginning level swimmer. At the beginning l evel, you should focus on the various strokes, and how to breathe while swimming. This is very import ant, as it can prevent you from drowning in the future. Even if you suspect that you are better than beginner status, start from this level. This will ensure that you unlearn any bad habits, and that you do not strain your body. It is important that w hen you begin the process, you make use of fitness centers and the trainers that are available to you. This will prevent injur y and ensure you are working with a swimming program that will benefit you in the long term.
When you start s wimming, there are a variety of different exercises that you can use to improve your stamina and general health. The first of these is lap exercises. By swimming laps, either l eisurely or paced, you can exert your body to the level that is appropriate for you. Leisurely laps are especial ly good for those who need to start off slowly. By augmenting laps with floa ts and other swimming aides, even beginning swimmers can begin making progress at little risk.
When swimming laps, e ither over shallow or deep water, make certain that you are not the only one in the swimming pool, or near the pool. Cramps, muscle strains, and ot her injuries can happen to anyone, even the professional swimmer. While this is unlikely, it is n ot a risk you should take.
The second type of exerc ises are most commonly used with synchronized swimming. By swimming in a variety of repea ted patterns in shallow or deep water, you can work all of the muscles of the body without the strain associated with lap swimming. This is the style of swimming exer cises most commonly used by someone with a spinal injury or other disabling injuries. This style of swimming should alway s be done with an instructor who can guide you through the basics and ensure that you do not cause yourself any injury.
When you become a more exper t swimmer, there are a range of games and other activities that help tone muscles and encourage good health. Including a variety of games like Sha rk and Minnows, Water polo and water based Volleyball, you can make use of your exercises in such a way where you can participate in sports or leisure games.
There are a wide variety of sw imming pools that you can use in order to improve your health. The most commonly used are standard Oly mpic sized pools. These can be found in many gyms and trai ning centers, and tend to have trainers available for those who require one. Prices for trainers are based on the gym you go to. Some trainers are included in the price of membership.
For those who do not want to go to the gym or local training centers, home pools are more than acceptable for use, as long as you have supervision when you are working on your exercises. Above ground or in ground pools can both be used for basic swimming sizes. If you want to work on laps, you will want ei ther a lap pool, or make use of an Olympic sized pool near you.
As a rule, there are a variety of thin gs that you can do to protect yourself when you are swimming. First, never go into the pool alone. Accidents can happen to anyone, and this is the best protection you can have against drowning. Second, you should never attempt exercises alone without being instructed by a trainer on how to safely do the strokes. This is especially true for those recovering from an injury. Third, make certain the chemical content of your pool is within acceptable parameters. This is usually not an issue at training centers and gyms, but advised for home swimming pools.
When you begin a progressive swimming exercise program, expect to see slower improvement than from other, more intensive, programs. However, as this is perhaps one of the easiest and enjoyable ways to get into shape and stay into shape, everyone can benefit with a little work.
About the Author
Rebecca Blain is a professional and hobbyist writer who likes to take care of her fishing and educate people about above the ground swimming pools in http://www.everything-swimming-pools.com/above-ground-pools.html
Folic Acid Before Getting Pregnant
by: News Canada
(NC)-Mississauga mother Susan Walsh gives a bottle of multivitamins containing folic acid to the bride-to-be at every wedding shower she attends. Th is is her way of ensuring that all women take folic acid before getting pregnant, in order to help reduce their risk of having a baby with a birth defect.
In 1996, Susan’s son Jacob was born with a mild case of spina bifida. He u nderwent surgery at 10 weeks, but he still has regular neurological appointments at the Hospital for Sick Children to ensure he stays healthy.
While Susan feels fortunate that Jake was mildly affected by this birth defect, as a parent she can’t help but feel responsible for his well-being.
“When I found out that I might have been able to prevent Jacob’s birth defect simply by taking a multivitamin everyday, I was shocked,” says Susan. “My pre gnancy was planned. I quit d rinking, smoking and even quit drinking diet cola – one of the hardest vices to give up. I would h ave taken a multivitamin too, if I’d known how important it was.”
It i s recommended that all women of childbearing age eat a healthy, well-balanced diet including foods high in folate like asparagus, broccoli, orange juice, lentils and peanut butter. However, ev en the best food choices will not supply all of the folic acid required. To ensure th at a woman is getting enough folic acid to help her reduce the risk of having a baby with a neural tube defect, she should take a daily multivitamin containing a minimum of 0.4mg folic acid.
However , women who are at higher risk of having a pregnancy affected by neural tube defects require a higher dosage of folic acid and should consult with their physicians.
Derryn G ill, Chair of the Spina Bifida & Hydrocephalus Association of Ontario, and mother of a child with spina bifida and hydrocephalus knew about folic acid 22 years ago when she first planned on getting pregnant. She was ahead o f her time