As warm sun rays soak up the last of winter’s moisture and your cooped-up winter body is itching to take your fitness routine to the great outdoors, the springtime can bring a season of new growth, renewal and fresh beginnings for both you and Mother Earth.
It’s Heart Health Month, meaning this month is ablaze with the color red! The purpose of the
American Heart Association’s Go Red for Women movement is to call attention to the fact that heart disease is the #1 killer of women (and men). Take care of your heart and tap into the heart-healthy power of eating red to garner the healing power of this fabulous group of
nutrition powerhouse foods.Red is the new green, at least as far as heart-healthy eating goes. The bright hue of red foods (and no, we don’t mean the Red Hots candy you ate as a kid) is a sure sign the food is packed with a lot of disease-fighting antioxidant plant chemicals. The specific phytochemicals include some names you may have heard before: lycopene, carotenoids and resveratrol. Here is a list of the top five red foods you should be eating on a regular basis to keep your ticker strong:
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5 WAYS TO CHANGE YOUR METABOLISM AND BURN FAT!
You're eating healthier than ever, but your muscles feel flabby, your energy is sapped and your jeans feel increasingly snug, particularly in the belly, hips and rear.
The sad truth: Metabolic rate (the number of calories we burn in a day) plummets as we age, decreasing about 1 percent each year after we hit 30. But research shows there are things you can do to help combat metabolic slowdown.
When our metabolisms slow down isn't just age-related, body composition, which is determined by genetics, diet and activity, also plays a major role.
5 ways to keep your fat-burning furnace stoked:
1. Build muscle. Since fat is burned in your muscle, you want to activate as many muscle fibers as possible. Weight training increases lean muscle mass, which raises the amount of calories your body uses, even when you're at rest. What's more, since there's less fat in your body (and your muscles), blood moves better so you have more energy -- without eating more food. So if you haven't been incorporating strength training into your fitness routine, now is the time to start!
2. Start eating! "Your body is a 'refuel as it goes machine,' which simply means it needs to be consistently fed to provide energy to live. This type of consistent feeding stabilizes your blood sugar levels and creates internal hormonal balance -- and that keeps you from packing on the pounds. Eat within an hour of waking to kick-start your metabolism. Then keep eating every three to four hours ending an hour before bedtime.
3. Eat protein at every meal and snack. Protein has a greater metabolic boost than fat or carbohydrates. Biting, chewing, swallowing and digesting food takes energy -- it's known as the thermic effect of food and it can burn up to 30 percent of the calories on your plate. The more complex the food (think steak, legumes and fibrous vegetables), the more calories you burn as it travels through the digestive tract. Protein also contains leucine, an amino acid that prevents muscle loss when you're dieting. A simple strategy: For a quick and easy snack, keep peanuts in your pocketbook, trail mix in your desk drawer and hard-boiled eggs in the fridge.
4. Get moving. Interval training with bursts of high intensity cardio will stoke your metabolic rate and keep it humming for hours. So instead of logging in your regular half-hour on the treadmill at a steady 4.5 mph pace, try the interval option or hit the road and take advantage of changes in the terrain. Run in the sand or up hills and use landmarks to signify a change of pace. And squeeze in extra calorie burning whenever you get the chance.
5. Drink water. Studies show that people who drink 8 ounces of water eight to 12 times a day have higher metabolic rates than those who drink four. Want to lose an extra 6.6 pounds a year? Drink half a liter of water before breakfast. People who drink water before their first meal of the day consumed an average of 75 fewer calories at breakfast than those who didn't drink up first.
Again and again, research has shown that women who maintain a regular, moderate strength training program benefit from a long list of health advantages. Some still fear that weight training might bulk them up in unfeminine ways; however, as women of all ages realize the benefits of resistance training, negative attitudes about women in the weight training room are rapidly fading, according to renowned strength training researcher William J. Kraemer, PhD, of Ball State University in Muncie, Indiana.
1. Weight Training Will Help You Lose More Fat Than You will Gain in Muscle. Unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause bulking up.
2. Weight Training Will Help Your New Muscle Fight Obesity. As you add muscle from strength training, your resting metabolism will increase, so you'll burn more calories all day long. For each pound of muscle you gain, you'll burn 35 to 50 more calories daily. So, for example, if you gain three pounds of muscle and burn 40 extra calories for each pound, you'll burn 120 more calories per day, or approximately 3,600 more calories per month. That equates to a loss of 10 to 12 pounds in one year!
3. Weight Training Will Make You Stronger. A moderate weight training program increases a woman's strength by 30 to 50 percent. Extra strength will make it easier to accomplish some daily activities, such as lifting children or groceries. Most strength differences between men and women can be explained by differences in body size and fat mass; pound for pound, women can develop their strength at the same rate as men.
4. Your Bones Will Benefit From Weight Training. By the time you leave high school, you have established all the bone mineral density you'll ever have--unless you strength train. Research has found that weight training can increase spinal bone mineral density by 13 percent in six months. So strength training is a powerful tool against osteoporosis.
5. Weight Training Will Reduce Your Risk of Diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.
6. Weight Training Will Fight Heart Disease. Strength training will improve your cholesterol profile and blood pressure, according to recent research. Of course, your exercise program should also include cardiovascular exercise and flexibility training.
7. Weight Training Will Beat Back Pain and Fight Arthritis. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training for women can ease arthritis pain and strengthen joints.
8. Weight Training Will Help You Be a Better Athlete. Strength training improves athletic ability. Golfers, for example, significantly increase their driving power. Whatever your sport of choice, strength training may not only improve your proficiency but also decrease your risk of injury.
9. Weight Training Will Work No Matter How Old You Are. Studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.
10. Weight Training Will Strengthen Your Mental Health. A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did, Westcott says. Women who strength train commonly report feeling more confident and capable as a result of their training program.
The one-two punch of high-intensity exercise and healthful eating was helpful in getting overweight and obese people to slim down, a study finds.
The study, presented this week at the National Obesity Summit in Montreal, Canada, focused on data on 62 overweight and obese men and women involved in a nine-month program at the Montreal Heart Institute. The participants engaged in two to three weekly one-hour supervised exercise sessions and were instructed on how to follow a Mediterranean diet.
The exercise sessions concentrated on high-interval training, or alternating between short periods of vigorous workouts and rest periods. Interval training has been shown in some studies to promote weight loss as it boosts cardiovascular health. Participants had a five-minute warm-up followed by repeated bouts of exercise at 80% of peak effort. Those were interspersed with brief recovery periods, and the workout finished with a five-minute cool-down. In addition, the study subjects did a 20-minute weight training circuit and were encouraged to do one or two moderate 45-minute exercise sessions a week.
At the end of the study, the men and women on average lost 5.5% of their body mass, reduced waist circumference by 5.15% and increased cardiovascular capacity by 15%. They also had an average 7% decrease in LDL (bad) cholesterol and an 8% increase in HDL (good) cholesterol.
In the study the authors concluded that the supervised twice-weekly interval training program "appeared feasible, safe and time-efficient in this obese population."
At Fitness Together Dos Vientos Ranch we will design a program based on YOUR specific health and fitness goals and your movement assessment.
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