If you don't want to gain weight this winter, this post is for you. Changing habits is the answer.
Hello readers, I just thought this was a good time to share some important tips about winter weight gain...now that winter is here early. Now... is the time to plan. Keep moving even if you you don't feel like it. If you don't like being outside in the cold, you can try some indoor activities... or tackle those household chores you put off in the summer.
Yoga or weight training can help you maintain your strength. Weight training increases muscle mass that can help fend off extra pounds. It's the habit that counts, and planning ahead helps. Once it becomes a habit, your body will look forward to it. Setting goals is an important part of this process.
The bad news is that as we age there is a decline in Human Growth hormone. The good news is that exercise increases the production of this hormone. Yes you can change this.
New Science claims that shorter bouts of more intense exercise can be more effective than longer sessions. It's like interval training. You don't have to use a timer or count heart beats though. There is a calorie burning period after exercise, but the "burning" period lasts longer after more intense exercise bouts.
By the way, I found a great podcast for you if you're over 40. It's called the 40 Plus fitness podcast. This site is http://older.fitness/. The host interviews some great guest speakers, and they are all experts.
You have great intentions, but can you make them a habit?
"Changing habits is the key to success," Stephen Covey.
Do you neglect your workouts in the summer? Find out how you can exercise safely in Hot weather.
What is heat illness?
It happens when your body isn't able to maintain it's normal core temperature, and the body ceases to function. It can happen over a period of two or three days when the body is dehydrated. It is dangerous to exercise in temperatures above 82 degrees F unless you allow your body to gradually acclimatize. It can take up to two or three months. Hydration plans are a must, even for trained athletes. There are three levels of heat illness.
Water is not always enough if you are in hot conditions over a long period of time. Activities like cycling, running, and hiking are longer-term activities that might require more than just water. Remember that the amount of humidity elevates your risk.
Dr. Hamid Sadrl recommends you mix 50% water with 50% sports drink, but orange juice works too. Avoid sugary sports drinks if you can. His site offers more information at www.active.com. A good recovery drink contains potassium. Running stores offer a wide variety of drinks. I like Ultima-it has a nice taste and comes in different flavors, and it has no sugar or gluten.
Remember that hydration needs are individual. One way to check if you are hydrated is to check the color of your urine. If urine is dark, then you need more fluids. The mayo clinic advises that you work out at the coolest time of day. Short intervals of about 20 mins will work. You might find that the best thing to do, is workout near a body of water.
Check out the Mayo clinic's site, mayoclinic.com for more information.
You can work out in the heat with a little planning, but it's best to keep it short. Wearing a Heart rate monitor helps you keep your HR in a safe zone. One little trick I use is to wear a white hat that has been dipped in cold water. I put it on as I am going out the door.
Is running bad for you?
It is not, according to Health and fitness experts. It might be if you have certain health problems, and have been told not to run.
However, for the rest of us as long as we start slow, and start with walking to get your joints ready for the coming workload. The body gradually adjusts. It's fun and you can go at your own pace. Don't try to keep up with others until you are a seasoned runner and you know what your body can do.
It's always best to walk and run with a break in between. Jeff Galloway, a famous runner, and coach started the walk/run method. The most recognized source for running information is runnersworld.com. Also, John Stanton has a book available at the local Running Room store.
Please don't let anyone tell you, "you're too big to run." That's bogus! I have encountered many women bigger than me in races, and some of them have passed me at the finish line. If you are healthy and have no cardiac issues you could benefit from the walk/run program. It's a good idea to start with a HR monitor. I have had one for a while. It's a bit tricky to use at first. Remember to listen to your body.
Exercise experts have found that those people with classic over weight symptoms can benefit and even reach a point where medication can be stopped altogether. Blood pressure, and blood sugar can be stabilized through regular endurance activity.
The great thing about running is that you can eat more, and not worry about watching the scale. Running promotes a sense of accomplishment, and it's measurable. You can keep a log of your progress on most mobile devices. I prefer the written log.
Running can slow down the aging process, and keep your legs stronger. You will have more energy for other daily activities. But for some people, it's the only time they have alone.
Running has been known to elevate moods and lessen stress. Some studies even suggest that running can decrease the severity of menopausal symptoms, like hot flashes and disturbed moods. It increases the production of serotonin, the body's feel good chemicals.
Reports by Melpomene institute claim that 74% of runners felt that running improved overall symptoms.
My experiences with running have been very positive, and I know people in their 60's and 70's who run. Remember, always check with your doctor before starting a running program.
Ever wonder why people meditate, and why it isn't Silly? This post may surprise you.
If you think you might benefit from meditation, then this post is for you. This post explains why it isn't "silly" to meditate.
There has been a lot of new research that shows benefits of meditation on both the mind and body. It's an ancient practice that works on transforming the mind. It helps you relax and gain focus and concentration. The body and mind are combined to reach a state of complete relaxation. You need not be a yogi, or religious person to meditate.
The Mayo clinic studies indicate that meditation is capable of slowing down certain disease processes, and even helping to prevent them from starting. People with nervous disorders benefit the most from mediation, especially those with epillepsy because it improves brain wave stability. Even heart disease can be reduced because mediation helps increase blood flow to arteries and vessels. The recommended minimum time is 30 mins. per day.
A cancer patient with a tumor the size of a small apple was able to reduce the size of the tumor to that of the size of a walnut...even without medication in a time period of only 3 months. In this case the patient practiced for about 3 hours per day consistently. Of course you don't have to practice this long to get benefits. Most people are too busy to do that anyway. However, its been said that it's time well spent.
Another reason people meditate is to enter the body and mind into a deep state of relaxation. The idea is that the mind and body work together to increase mental energy. Meditation relieves excessive tension in the muscles and helps the quality of sleep.
Buddhists believe that you can work with your emotions and completely transform your mind. For more great information see podcast.bsw.org and audiodharma.com. I have been listening to these podcasts for a few years now.
Last, but not least-- the most important benefits go to those with mental illness according to researchers. Negative thinking patterns can be diminished with meditation. We look forward to learning more about this soon.
So relaxing the body and sharpening the mind can go a long way to improve the quality of life and fend off illness. Please post your comments to add insight to anything I post.
My background is in Health care and the social sciences. I am a health fanatic...at least most of the time. I run, swim, bike and play a host of other outdoor sports. Even before I entered health care, I was a fitness enthusiast and former personal trainer.
This blog isn't meant to give expert advice and certainly isn't a substitute for medical care.
However, I do my best to present information that is well researched. Some topics I post will be unique to women. Topics will include diet, exercise, mental wellness and even spiritual wellness.
Wellness and writing are my two biggest passions. I recently moved my blogs to wordsinspire.org. I have two word press sites mainly for blogging purposes. See this site for recent posts.