Friday, December 25, 2015
Monday, December 20, 2010
Type 2 Diabetes- What Is It About Vegetarian Diets That Relieves Diabetes
So, what is it about vegetarian diets that relieves Type 2 diabetes, helps with lower blood sugar levels and weight loss.? One part of the answer may be that vegetarian diets relieve inflammation.
The Insulin Resistance Atherosclerosis Study found the two makers of inflammation, fibrinogen and plasminogen activator inhibitor-1 (PAI-1), can be explained in terms of food. The dietary culprits are "high intake of the food groups that include:
But why?
The way I understand the medical literature I've read is that in Type 2 diabetes, insulin simply can't get out into the bloodstream. The omentum, or abdominal fat, clamps down on the capillaries that carry insulin into the wider circulation, and inflammation compounds problems with circulation. The PAI-1 that is made worse by the foods listed above is actually made by fat cells. That means that thin people might get away with eating burgers and fries, but those who have belly fat can't.
PAI-1 causes circulatory issues beyond the effects of cholesterol and high blood pressure. It keeps clots from breaking up, and clots, as you know, can completely impede circulation. So if you have a combination of:
At first, and this is what happens in most Type 2 diabetics, the insulin just doesn't reach circulation at the right time. That means that your blood sugars soar after a meal, but they eventually get back to normal. As a result, if you are just checking you fasting blood sugar, things may seem OK.
But they really aren't. Those high blood sugar levels after meals cause muscle cells to develop a defense against taking in too much sugar... insulin resistance. So the next time there is a surge of blood sugars released from food, the muscles are going to take in less glucose in. Blood sugar levels stay higher for a longer period. And the muscles become more resistant.
And, in part, this can be due to eating too much:
The Insulin Resistance Atherosclerosis Study found the two makers of inflammation, fibrinogen and plasminogen activator inhibitor-1 (PAI-1), can be explained in terms of food. The dietary culprits are "high intake of the food groups that include:
- red meat
- low-fiber bread and cereal
- dried beans
- fried potatoes
- tomato vegetables
- eggs
- cheese and cottage cheese, and
- low intake of wine"
But why?
The way I understand the medical literature I've read is that in Type 2 diabetes, insulin simply can't get out into the bloodstream. The omentum, or abdominal fat, clamps down on the capillaries that carry insulin into the wider circulation, and inflammation compounds problems with circulation. The PAI-1 that is made worse by the foods listed above is actually made by fat cells. That means that thin people might get away with eating burgers and fries, but those who have belly fat can't.
PAI-1 causes circulatory issues beyond the effects of cholesterol and high blood pressure. It keeps clots from breaking up, and clots, as you know, can completely impede circulation. So if you have a combination of:
- omental (abdominal) fat
- high blood pressure, and
- inflammation
At first, and this is what happens in most Type 2 diabetics, the insulin just doesn't reach circulation at the right time. That means that your blood sugars soar after a meal, but they eventually get back to normal. As a result, if you are just checking you fasting blood sugar, things may seem OK.
But they really aren't. Those high blood sugar levels after meals cause muscle cells to develop a defense against taking in too much sugar... insulin resistance. So the next time there is a surge of blood sugars released from food, the muscles are going to take in less glucose in. Blood sugar levels stay higher for a longer period. And the muscles become more resistant.
And, in part, this can be due to eating too much:
- meat
- white bread,
- sugary cereal
- beans
- French fries
- ketchup
- eggs, and
- cheese
Sunday, August 1, 2010
What Happens If You Don't Floss?
If you want your teeth to be their healthiest you have to floss, as well as brush regularly. Flossing isn't fun but it's a critical step in your overall dental health. It not only, keeps your teeth strong, but it removes debris that can jeopardize your gums.
Still not convinced? Here's some more information about the benefits of flossing to maintain healthy teeth and gums.
So, what happens if you don't floss? First, it can lead to the buildup of plaque on your teeth. Plaque develops when food accumulates in the crevices of your teeth over time. This buildup of debris contributes to the formation of plaque.
Plaque is not only, unhealthy for your teeth and gums, but it is also unattractive. When dentists see it, they know that you have been neglecting your oral hygiene. Flossing helps keep plaque from forming and your breath fresher than brushing alone.
Flossing is also important in keeping your gums healthy. It prevents gum diseases such as gingivitis. It helps to remove food particles that get trapped in your gums after eating.
People who floss are also less likely to have bad breath, as well. No one likes to be told they have bad breath. It's embarrassing. Bad breath occurs when food debris gets stuck in the fissures of your teeth. They can eventually break down and rot if they aren't removed. This can lead to bad breath, which no one wants.
So, if you care enough about your teeth to brush them daily why not go the extra mile and floss regularly? It doesn't take much time and the benefits are substantial.
Dental floss is readily available at stores and your dentist's office. It takes just seconds to remove food buildup that can potentially damage your teeth and gums. If you're uncomfortable with flossing, start with once or twice a week. Increase the amount each week and you will see improvements to your dental health and breath.
Still not convinced? Here's some more information about the benefits of flossing to maintain healthy teeth and gums.
So, what happens if you don't floss? First, it can lead to the buildup of plaque on your teeth. Plaque develops when food accumulates in the crevices of your teeth over time. This buildup of debris contributes to the formation of plaque.
Plaque is not only, unhealthy for your teeth and gums, but it is also unattractive. When dentists see it, they know that you have been neglecting your oral hygiene. Flossing helps keep plaque from forming and your breath fresher than brushing alone.
Flossing is also important in keeping your gums healthy. It prevents gum diseases such as gingivitis. It helps to remove food particles that get trapped in your gums after eating.
People who floss are also less likely to have bad breath, as well. No one likes to be told they have bad breath. It's embarrassing. Bad breath occurs when food debris gets stuck in the fissures of your teeth. They can eventually break down and rot if they aren't removed. This can lead to bad breath, which no one wants.
So, if you care enough about your teeth to brush them daily why not go the extra mile and floss regularly? It doesn't take much time and the benefits are substantial.
Dental floss is readily available at stores and your dentist's office. It takes just seconds to remove food buildup that can potentially damage your teeth and gums. If you're uncomfortable with flossing, start with once or twice a week. Increase the amount each week and you will see improvements to your dental health and breath.
Why Regular Dental Check Ups Are Important.
With most families having a difficult time financially these days and needing to find ways to cut costs many are electing to forgo regular dental check ups. While these families may practice good oral hygiene at home this is simply not enough, those regular dental check ups are essential to keeping your teeth and gums healthy and in the best of shape. Here are just a few reasons why dental check ups are important.
Why Regular Dental Checkups Are Important To Children
Regular dental checkups are essential to providing your children with good oral hygiene and help them to have healthy teeth as adults. During these scheduled check ups your child's dentists can find small cavities before they grow large and become painful. Your dentist can give fluoride treatments to help strengthen your child's teeth, help you stress the importance of brushing and flossing to your child's health, and do routine teeth cleaning to remove plaque and tartar that can build up and result in gum disease.
Taking your child for a routine dental check up will also help your dentist to detect such problems as crowded or crooked teeth early and have them corrected instead of waiting until your child has a probably eating or chewing and correction becomes a huge expense you cannot afford.
Why Regular Dental Checkups Are Important To Adults
Adults need regular dental checks up too. By seeing your dentist regular you can have your teeth cleaned to keep them from yellowing which is embarrassing and tends to lead to people feeling less self confident. Teeth cleaning also helps to prevent gum disease in adults which can lead to tooth loss and the need for dentures.
Your dentist will also check for loose or missing teeth and for other problems which if left uncorrected can lead to other more serious health problems.
Regular Dental Check Ups Can Save You Money
In the long run taking the time and spending the money on regular dental check ups can actually save your money in the long run. There is an old saying that goes "you can pay now, or you can pay later." This is certainly true when it comes to dental care. Far too often people who think they are saving money by avoiding regular dental check ups find that instead of saving money they end up spending thousands of dollars to have serious dental problems corrected. This money could have been saved had they visited their dentist regularly as their dentist would have been able to detect these problems in advance when treatments would have been cheaper, or may have been able to prevent the problem all together.
Consider the thousands of dollars you may end up paying for dental care down the road, not to mention the other health problems that may arise from these dental problems. Also consider the amount of work time you will lose to have these problems corrected. It just makes sense to see your dentist regular and save that money not to mention the pain and worry that can be a result of poorly cared for teeth and gums.
Why Regular Dental Checkups Are Important To Children
Regular dental checkups are essential to providing your children with good oral hygiene and help them to have healthy teeth as adults. During these scheduled check ups your child's dentists can find small cavities before they grow large and become painful. Your dentist can give fluoride treatments to help strengthen your child's teeth, help you stress the importance of brushing and flossing to your child's health, and do routine teeth cleaning to remove plaque and tartar that can build up and result in gum disease.
Taking your child for a routine dental check up will also help your dentist to detect such problems as crowded or crooked teeth early and have them corrected instead of waiting until your child has a probably eating or chewing and correction becomes a huge expense you cannot afford.
Why Regular Dental Checkups Are Important To Adults
Adults need regular dental checks up too. By seeing your dentist regular you can have your teeth cleaned to keep them from yellowing which is embarrassing and tends to lead to people feeling less self confident. Teeth cleaning also helps to prevent gum disease in adults which can lead to tooth loss and the need for dentures.
Your dentist will also check for loose or missing teeth and for other problems which if left uncorrected can lead to other more serious health problems.
Regular Dental Check Ups Can Save You Money
In the long run taking the time and spending the money on regular dental check ups can actually save your money in the long run. There is an old saying that goes "you can pay now, or you can pay later." This is certainly true when it comes to dental care. Far too often people who think they are saving money by avoiding regular dental check ups find that instead of saving money they end up spending thousands of dollars to have serious dental problems corrected. This money could have been saved had they visited their dentist regularly as their dentist would have been able to detect these problems in advance when treatments would have been cheaper, or may have been able to prevent the problem all together.
Consider the thousands of dollars you may end up paying for dental care down the road, not to mention the other health problems that may arise from these dental problems. Also consider the amount of work time you will lose to have these problems corrected. It just makes sense to see your dentist regular and save that money not to mention the pain and worry that can be a result of poorly cared for teeth and gums.
Monday, July 19, 2010
Good Nutrition is Important For Diabetics
It is important that we all follow a healthy, well-balanced diet in order to have long, healthy lives. For diabetics, a healthy diet is even more important than it is for others. More than 23 million Americans suffer from diabetes, and millions more may be at risk of developing the disease, or may even have it and not realize it. There are three types of diabetes - Type 1 or juvenile diabetes (about 5-10% of all cases), Type 2 diabetes (which is the most common, and seen in approximately 95% of all cases of diabetes) and gestational diabetes.
What is Diabetes?
Diabetes is a condition that causes patients to have high blood glucose levels, and, often, this must be controlled through medication such as insulin and, of course, a healthy diet. Diabetes is a serious condition, and left untreated, it can lead to a number of other health issues, including heart disease, kidney disease and even kidney failure. Many people end up with eye diseases and are at risk of blindness due to their diabetes, and it can even cause impotency in some men. There are many risk factors for developing diabetes, including:
- Being a member of a high-risk group (Hispanic, Aboriginal, Asian and African in particular)
- Being overweight
- Having a family history of diabetes
- Having other health issues that are associated with diabetes
- Giving birth to a baby weighing more than nine pounds
- Having gestational diabetes (diabetes that develops during pregnancy, although in most cases it goes away after the baby is born)
- Having high blood pressure
- Having high cholesterol levels
Anyone who has one or more of the above risk factors, and has not been tested for diabetes, should be tested. Early detection is one of the best ways to treat this disease, and it may even be that the person being tested does not have diabetes at all, which obviously is a real relief.
There are many symptoms that diabetics face with their condition. Some of these symptoms include:
- Excessive thirst
- Excessive hunger
- Frequent urination
- Sudden weight gain or loss
- Extreme fatigue
- Frequent and recurring infections
- Poor or blurred vision
- Impotency
- Tingling or numbness in the hands and/or feet
- Cuts and bruises that do not heal quickly
Dietary Sources of Protein that are Excellent for Diabetic Diets
One of the first things that a person must do when diagnosed with diabetes is make some lifestyle changes. In addition to getting more exercise and taking the prescribed medication, diabetics must follow a diet that has the nutrients they need to help fight the disease. Having a poor diet will cause any number of health conditions, and will make existing conditions, including diabetes, that much worse.
There are two types of dietary sources of protein: animal proteins and plant proteins. Animal proteins are complete proteins, and some excellent choices for diabetic diets include fish, white meat poultry, low-fat dairy products such as milk and cheese, and eggs, which are known as a perfect protein. Plant proteins are incomplete proteins, with the exception of soy, which is not only great for diabetics, but is also known to help prevent breast cancer in women. Some plant proteins that are recommended for diabetic diets include broccoli, legumes, leafy greens such as spinach, whole grains, and brown rice, just to name a few.
Protein Supplements Can Help Diabetics Get the Nutrients They Need
Many diabetics who are not getting the right amount of protein as well as other nutrients and vitamins in their diets are often told by their physicians that they should use protein supplements. This is a great way to get all of the protein needed each day, and for those who are overweight (which causes and is caused by diabetes), protein supplements make excellent, healthy meal replacements. There are many different sources of protein that are used in supplements, including whey, casein, soy, rice, and egg. Soy is great for vegetarians, as it is the only plant-based protein that is complete, meaning that it contains all eight essential amino acids and all 14 non-essential amino acids.
- Essential Amino Acids - These are amino acids that must come from dietary sources, as the body is unable to produce them on its own. The eight essential amino acids are: leucine, isoleucine, lysine, threonine, tryptophan, valine, methionine, and phenylalanine.
- Non-Essential Amino Acids - These are the amino acids that the body is able to produce by itself. The 14 non-essential amino acids are: alanine, arginine, asparagine, aspartic acid, cysteine, cystine, proline, serine, taurine, glutamine, tyrosine, ornathine, glutamic acid, and glycene.
There are many different types of protein supplements available today, and each is great for what it is meant for. A physician will likely recommend a specific type of protein supplements for diabetic patients, depending on the nutritional needs of each individual patient. Some of the more popular types of protein supplements include liquid protein supplements, protein powders and liquid protein shots.
- Liquid Protein Supplements - These are popular because they are so convenient. Liquid protein supplements often come in pre-mixed drinks, so they make terrific meal replacements that can be taken anywhere - ideal for those who are too busy to have a sit-down meal.
- Protein Powders - These are the most versatile types of protein supplements. Protein powders are available unflavored, so they can be added to pretty much any recipe you can think of, even desserts. One of the best protein powders to use as a food additive is rice, because it is virtually flavorless to begin with. Many people, diabetics included, also like the flavored protein powders, because they can be used to make meal replacement shakes and smoothies that are not only healthy for diabetic diets, but tasty too.
- Liquid Protein Shots - This is a form of protein supplement that is becoming increasingly popular, especially with diabetics. Liquid protein shots are often low in calories and do not have many. if any, carbohydrates or fats, which make them great for low-calorie diets used by diabetics, as well as those who are trying to lose weight.
Whether it is due to diabetes, or just to start eating healthier, everyone who is thinking about making changes to their diets, and using dietary supplements, should check with their physician first. Diabetics will need to have supplements that provide the right nutrients, including protein, while making sure that they are low in fat, calories, and carbohydrates.
What is Diabetes?
Diabetes is a condition that causes patients to have high blood glucose levels, and, often, this must be controlled through medication such as insulin and, of course, a healthy diet. Diabetes is a serious condition, and left untreated, it can lead to a number of other health issues, including heart disease, kidney disease and even kidney failure. Many people end up with eye diseases and are at risk of blindness due to their diabetes, and it can even cause impotency in some men. There are many risk factors for developing diabetes, including:
- Being a member of a high-risk group (Hispanic, Aboriginal, Asian and African in particular)
- Being overweight
- Having a family history of diabetes
- Having other health issues that are associated with diabetes
- Giving birth to a baby weighing more than nine pounds
- Having gestational diabetes (diabetes that develops during pregnancy, although in most cases it goes away after the baby is born)
- Having high blood pressure
- Having high cholesterol levels
Anyone who has one or more of the above risk factors, and has not been tested for diabetes, should be tested. Early detection is one of the best ways to treat this disease, and it may even be that the person being tested does not have diabetes at all, which obviously is a real relief.
There are many symptoms that diabetics face with their condition. Some of these symptoms include:
- Excessive thirst
- Excessive hunger
- Frequent urination
- Sudden weight gain or loss
- Extreme fatigue
- Frequent and recurring infections
- Poor or blurred vision
- Impotency
- Tingling or numbness in the hands and/or feet
- Cuts and bruises that do not heal quickly
Dietary Sources of Protein that are Excellent for Diabetic Diets
One of the first things that a person must do when diagnosed with diabetes is make some lifestyle changes. In addition to getting more exercise and taking the prescribed medication, diabetics must follow a diet that has the nutrients they need to help fight the disease. Having a poor diet will cause any number of health conditions, and will make existing conditions, including diabetes, that much worse.
There are two types of dietary sources of protein: animal proteins and plant proteins. Animal proteins are complete proteins, and some excellent choices for diabetic diets include fish, white meat poultry, low-fat dairy products such as milk and cheese, and eggs, which are known as a perfect protein. Plant proteins are incomplete proteins, with the exception of soy, which is not only great for diabetics, but is also known to help prevent breast cancer in women. Some plant proteins that are recommended for diabetic diets include broccoli, legumes, leafy greens such as spinach, whole grains, and brown rice, just to name a few.
Protein Supplements Can Help Diabetics Get the Nutrients They Need
Many diabetics who are not getting the right amount of protein as well as other nutrients and vitamins in their diets are often told by their physicians that they should use protein supplements. This is a great way to get all of the protein needed each day, and for those who are overweight (which causes and is caused by diabetes), protein supplements make excellent, healthy meal replacements. There are many different sources of protein that are used in supplements, including whey, casein, soy, rice, and egg. Soy is great for vegetarians, as it is the only plant-based protein that is complete, meaning that it contains all eight essential amino acids and all 14 non-essential amino acids.
- Essential Amino Acids - These are amino acids that must come from dietary sources, as the body is unable to produce them on its own. The eight essential amino acids are: leucine, isoleucine, lysine, threonine, tryptophan, valine, methionine, and phenylalanine.
- Non-Essential Amino Acids - These are the amino acids that the body is able to produce by itself. The 14 non-essential amino acids are: alanine, arginine, asparagine, aspartic acid, cysteine, cystine, proline, serine, taurine, glutamine, tyrosine, ornathine, glutamic acid, and glycene.
There are many different types of protein supplements available today, and each is great for what it is meant for. A physician will likely recommend a specific type of protein supplements for diabetic patients, depending on the nutritional needs of each individual patient. Some of the more popular types of protein supplements include liquid protein supplements, protein powders and liquid protein shots.
- Liquid Protein Supplements - These are popular because they are so convenient. Liquid protein supplements often come in pre-mixed drinks, so they make terrific meal replacements that can be taken anywhere - ideal for those who are too busy to have a sit-down meal.
- Protein Powders - These are the most versatile types of protein supplements. Protein powders are available unflavored, so they can be added to pretty much any recipe you can think of, even desserts. One of the best protein powders to use as a food additive is rice, because it is virtually flavorless to begin with. Many people, diabetics included, also like the flavored protein powders, because they can be used to make meal replacement shakes and smoothies that are not only healthy for diabetic diets, but tasty too.
- Liquid Protein Shots - This is a form of protein supplement that is becoming increasingly popular, especially with diabetics. Liquid protein shots are often low in calories and do not have many. if any, carbohydrates or fats, which make them great for low-calorie diets used by diabetics, as well as those who are trying to lose weight.
Whether it is due to diabetes, or just to start eating healthier, everyone who is thinking about making changes to their diets, and using dietary supplements, should check with their physician first. Diabetics will need to have supplements that provide the right nutrients, including protein, while making sure that they are low in fat, calories, and carbohydrates.
Saturday, July 3, 2010
Prolonged Sitting at work-Exrcises to Help You Loosen Up
Sit much?
Millions of people work 8 hours or more every day glued to their seats! For most office workers, this is normal routine, but we all know that sitting in front of your computer daily for hours can wreak havoc on our bodies.
Long hours of sitting can cause:
* Shoulder aches
* Eye strain
* Neck pain
* Carpal Tunnel Syndrome
* Lower back pains
I used to live the corporate life, and all the sitting took a toll on my lower back. Prolonged sitting, no matter how much I tried to maintain good posture, is a killer. Because of the kind of job I had, I developed lower back pains. The nasty back pains led me to several doctor visits and yoga. Today, I'm happy to say that I don't suffer from back pains anymore.
If you are one of those women who have to be at a desk all day, make sure you follow these simple steps:
* Sit properly - back straight, shoulders back and your monitor should be level with your eyes.
* Keep legs bent at the knees so they are slightly higher than your hips.
* Keep your feet flat on the floor or on a stool.
It's also very important to do some stretching exercises within your workday. This will help alleviate the feeling of stiffness after long hours of sitting. Do these simple exercises to help you loosen up and reenergize your weary-from-sitting body:
Neck and shoulders:
To lessen tension and strain, bend your head forward/backward, side to side then look right and left. Then roll your shoulders forward for around 8-10 times, then backward. This also helps release the tension.
Wrists and ankles:
Roll your wrists around at least 10 times clockwise, then reverse. This will help prevent Carpal Tunnel Syndrome if you type a lot!
Do the same thing with your ankles. Rolling them around will help improve blood circulation.
Calves:
Lift up your legs on the balls of your feet while sitting and set them down. Repeat until your legs are comfortably tired. Repeat after about 10-15 minutes later. Do this several times within the day - this will exercise your calves, and will help prevent blood clots from developing in your legs.
Aside from these simple stretches, you can also check out some yoga exercises for your back, neck and shoulders. I've tried some of them, and believe me, they feel great!
Finally, take a walk. Inside your building.
One of the things I did when I was slaving away in the corporate world was to take regular walks to ensure continuous blood circulation in my body and keep them from getting too strained. I would take walks to the water station to refill my glass or get coffee. Whenever I had longer breaks, I would take a short walk around or outside our building, and even go up and down the stairs! I looked crazy, but I know I needed it. Aside from giving your legs and heart a good workout, a good walk will allow you to take in fresh air as well.
Green Blossoms is a newly launched sustainable clothing company based in Los Angeles, California. Our clothes are made from bamboo, organic cotton and corn! We love helping women live green and healthy lives, and have fun doing it! You can visit
Millions of people work 8 hours or more every day glued to their seats! For most office workers, this is normal routine, but we all know that sitting in front of your computer daily for hours can wreak havoc on our bodies.
Long hours of sitting can cause:
* Shoulder aches
* Eye strain
* Neck pain
* Carpal Tunnel Syndrome
* Lower back pains
I used to live the corporate life, and all the sitting took a toll on my lower back. Prolonged sitting, no matter how much I tried to maintain good posture, is a killer. Because of the kind of job I had, I developed lower back pains. The nasty back pains led me to several doctor visits and yoga. Today, I'm happy to say that I don't suffer from back pains anymore.
If you are one of those women who have to be at a desk all day, make sure you follow these simple steps:
* Sit properly - back straight, shoulders back and your monitor should be level with your eyes.
* Keep legs bent at the knees so they are slightly higher than your hips.
* Keep your feet flat on the floor or on a stool.
It's also very important to do some stretching exercises within your workday. This will help alleviate the feeling of stiffness after long hours of sitting. Do these simple exercises to help you loosen up and reenergize your weary-from-sitting body:
Neck and shoulders:
To lessen tension and strain, bend your head forward/backward, side to side then look right and left. Then roll your shoulders forward for around 8-10 times, then backward. This also helps release the tension.
Wrists and ankles:
Roll your wrists around at least 10 times clockwise, then reverse. This will help prevent Carpal Tunnel Syndrome if you type a lot!
Do the same thing with your ankles. Rolling them around will help improve blood circulation.
Calves:
Lift up your legs on the balls of your feet while sitting and set them down. Repeat until your legs are comfortably tired. Repeat after about 10-15 minutes later. Do this several times within the day - this will exercise your calves, and will help prevent blood clots from developing in your legs.
Aside from these simple stretches, you can also check out some yoga exercises for your back, neck and shoulders. I've tried some of them, and believe me, they feel great!
Finally, take a walk. Inside your building.
One of the things I did when I was slaving away in the corporate world was to take regular walks to ensure continuous blood circulation in my body and keep them from getting too strained. I would take walks to the water station to refill my glass or get coffee. Whenever I had longer breaks, I would take a short walk around or outside our building, and even go up and down the stairs! I looked crazy, but I know I needed it. Aside from giving your legs and heart a good workout, a good walk will allow you to take in fresh air as well.
Green Blossoms is a newly launched sustainable clothing company based in Los Angeles, California. Our clothes are made from bamboo, organic cotton and corn! We love helping women live green and healthy lives, and have fun doing it! You can visit
Saturday, June 5, 2010
How to Burn More Calories While Walking.
We all want to burn calories faster. I know I do and I don't think I have ever met someone looking to burn fewer calories than they could. For the time and energy we put into our fitness routines (or anything for that matter) we want a maximum return on our investment.
I mean where do you think the phrase "Get the most bang for your buck" came from. Time is a precious commodity of which most of us have too little of. If somebody told me that I could get more accomplished in the same amount of time I would be all ears.
Well if you are walking in order to lose weight than this is for you. If you incorporate some cardio exercises into your walking routine you can really get more results. Now I'm not saying turn your 1hr. walk into a 3 hr. super intense workout that's not it all. Just break your normal routine up.
Try walking at a moderate pace for 5 minutes and then do 2 minutes of a cardio exercise. Then walk for 10 mins and again a 2-minute cardio exercise. What this is going to do is get your heart rate up so that when you are walking for that 5 or 10 minutes you will be burning more calories. That's right burn more calories walking the same amount as you were before.
By only doing 2 minutes of cardio at a time it makes it a little easier for someone who is just starting there journey to weight loss as some cardio exercises can be very intense. As you get more in shape you can up the cardio portion of your routine from 2mins. to 3 then 4 and so on. Just remember to take it slow you don't want to over do it.
How does this work? Think of it like this your body is like a car engine in order to get the peak performance you have to warm it up. You wouldn't start your car on a cold morning and immediately gun the engine up to 50mph. (unless you were late for work we have all been there). You let your engine gradually come up to temperature that way it is going to perform at its best for you. Well think of your body the same way you have to warm it up to get maximum results. That is why by getting your heart rate up you can burn more calories walking the same amount of time.
There are so many different forms of cardio exercises that you can easily find some you really enjoy doing. Some of my favorites are are the invisible jump rope (because I hate carrying anything I don't have to), jumping jacks, burpees (I love these they really make me feel like I am getting a great workout) and some basic aerobic moves.
If you do a little research you'll find that the amount of different exercises that you can do seems endless. Or if you don't find any you like just make something up the important thing is to get your heart pumping how you get there doesn't really matter.
As with any new exercise routine it is important to talk to your doctor first just to make sure that you are not going to injure or harm yourself in any way. Stretching is another important step to remember not only will you prevent injury but you will gradually improve you flexibility and muscle control.
Just as important to let your body warm up is to let it cool down too. Try to make the last 10 mins of your routine just walking 5mins at a moderate pace and 5mins at a slow pace and be sure to keep yourself well hydrated. Always remember to try to have fun when you work out after all you want this to become a habit you keep for a long time.
I mean where do you think the phrase "Get the most bang for your buck" came from. Time is a precious commodity of which most of us have too little of. If somebody told me that I could get more accomplished in the same amount of time I would be all ears.
Well if you are walking in order to lose weight than this is for you. If you incorporate some cardio exercises into your walking routine you can really get more results. Now I'm not saying turn your 1hr. walk into a 3 hr. super intense workout that's not it all. Just break your normal routine up.
Try walking at a moderate pace for 5 minutes and then do 2 minutes of a cardio exercise. Then walk for 10 mins and again a 2-minute cardio exercise. What this is going to do is get your heart rate up so that when you are walking for that 5 or 10 minutes you will be burning more calories. That's right burn more calories walking the same amount as you were before.
By only doing 2 minutes of cardio at a time it makes it a little easier for someone who is just starting there journey to weight loss as some cardio exercises can be very intense. As you get more in shape you can up the cardio portion of your routine from 2mins. to 3 then 4 and so on. Just remember to take it slow you don't want to over do it.
How does this work? Think of it like this your body is like a car engine in order to get the peak performance you have to warm it up. You wouldn't start your car on a cold morning and immediately gun the engine up to 50mph. (unless you were late for work we have all been there). You let your engine gradually come up to temperature that way it is going to perform at its best for you. Well think of your body the same way you have to warm it up to get maximum results. That is why by getting your heart rate up you can burn more calories walking the same amount of time.
There are so many different forms of cardio exercises that you can easily find some you really enjoy doing. Some of my favorites are are the invisible jump rope (because I hate carrying anything I don't have to), jumping jacks, burpees (I love these they really make me feel like I am getting a great workout) and some basic aerobic moves.
If you do a little research you'll find that the amount of different exercises that you can do seems endless. Or if you don't find any you like just make something up the important thing is to get your heart pumping how you get there doesn't really matter.
As with any new exercise routine it is important to talk to your doctor first just to make sure that you are not going to injure or harm yourself in any way. Stretching is another important step to remember not only will you prevent injury but you will gradually improve you flexibility and muscle control.
Just as important to let your body warm up is to let it cool down too. Try to make the last 10 mins of your routine just walking 5mins at a moderate pace and 5mins at a slow pace and be sure to keep yourself well hydrated. Always remember to try to have fun when you work out after all you want this to become a habit you keep for a long time.
Subscribe to:
Posts (Atom)
