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Sapphyre (tinysizeme) wrote in getfit,
@ 2005-10-27 19:49:00
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    Current mood: okay
    Current music:Movie - 16 Candles

    Food for Thought, From Paul Becker, Fitness Counselor,

    Fitness Tips For 8/31/2005

    * A sedentary lifestyle (being a couch potato) is twice as likely
    to kill you as a high cholesterol level.

    * Individuals who exercise regularly are less likely to develop
    heart disease, diabetes, high blood pressure, high cholesterol
    levels, osteoporosis, and certain forms of cancer.

    * Set your treadmill at a 10% incline to burn 40% more calories
    during your workout.

    * Working out puts women in a better mood, say researchers at
    Concordia University, Montreal. Over six weeks, 85 women completed
    mood surveys before and after exercise. Working out put them in
    better humor. The research suggests that the best, most
    naturalistic cure for depression is to get active!

    * Women who walk at least three hours a week have a 40% lower
    risk of heart attack and stroke than sedentary women.

    * Fatigue, weakness, listlessness, sore muscles, slow recovery,
    jitters, muscle cramps, indigestion, poor complexion, constipation,
    even the blues can be the result of lack of fluid intake. And
    thirst is a poor indicator of the body's need for water. A
    general rule of thumb: Drink twice as much water as it takes
    to quench your thirst.

    * For years, golfers have shied away from weight lifting for fear
    that added bulk would impair their flexibility and speed. But a
    recent study has shown that golfers who weight trained for two
    months actually increased their club head speed by 5 miles an

    * If your muscles are sore the day after strenuous exercise, the
    best remedy is to work those same muscles again, but with less
    intensity. Warm up the muscles with light exercise, then stretch
    and take a warm shower.

    * When muscles are sore and stiff from exercise, a warm soak in
    the tub and a pain killer may be all you need. But for more
    significant injuries, stay away from heat and follow the RICE
    (rest, ice, compression, elevation) formula. Using an ice pack or
    ice wrapped in a wet towel, compress the area by securing the
    ice with an Ace bandage. Then elevate and rest the sore spot.
    Swelling should go down noticeably in 24 to 48 hours.

    * To strengthen the underlying muscles of the foot, place your
    bare foot flat on the floor and on the edge of a towel. Use
    your toes to grab and pull the towel, curling the toes under as
    you pull the towel towards you. This is a terrific exercise for
    runners, or any athlete whose feet withstand a lot of punishment.

    * If you have a cold, or you feel one coming on, it won't hurt
    to exercise. As long as your symptoms are "above the neck," keep
    exercising - but at a less intense level. However, if your
    symptoms move "below the neck" (cough, fever), it's best to
    rest until you're feeling up to par.

    * Hold your stretch. It takes time to safely lengthen muscle
    tissue. Hold your stretches at least 30 seconds - and up to a
    minute with a particularly tight muscle or problem area. It's
    not surprising that you burn more calories when you walk uphill
    than on level ground. But walking downhill also uses
    significantly more energy than walking on flat terrain.

    * Playing just one sport or performing only one type of
    exercise is likely to strengthen certain muscles at the
    expense of others, leaving some tendons and ligaments weak
    and vulnerable. Vary your activities to prevent muscle
    imbalance and injury.

    * One out of every four sports injuries involves the knee. Sudden
    change of intensity in your workout, working out with worn or
    ill-fitting shoes, and weak quadriceps muscles all contribute to
    knee injuries. Cycling and stairclimbing are excellent ways to
    strengthen the quads.

    * Arnold Schwarzenneger would change his exercise program every
    3-6 months in order to force his body into new growth. Muscles
    adapt and need new movements to continue growing. Exploring a
    range of different exercises gives you a better idea as to which
    exercises work best for you. You'll gain a better understanding
    of your body and how to achieve your best possible results.

    * Exercise makes you smart, too! In a recent study, people who
    exercised regularly consistently outscored a sedentary group
    in tests of mental abilities.


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