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5 Heart Healthy Exercises You Can Do During Pregnancy
Pregnancy is a time of celebration, love, and unwanted but necessary weight gain. However, being pregnant doesn't mean that your health and figure has to suffer permanent damage. You can gain weight in a healthy fashion while doing some very easy...
Facial Exercises – a New Trend In Non-Surgical Facial Toning
There is a moment in everyone’s life, when you notice for the first time, (it may be for some around your 35th birthday), wrinkles and sagginess on your face. These may appear as a result of stress-filled days, good and bad personal experiences,...
How To Lose Weight After Having A Baby
After having a baby, new moms feel the urge to shed those unwanted pounds. The average weight that is gained during a pregnancy is about 25 to 35 pounds. During the birth, an average of 12.5 to 14 pounds are lost, leaving about 12 to 21 pounds of...
Overcome Sports Pain After 40 - Are Remedies Available? Part 1.
Have you noticed that you seem to have more pain in places like your back - knees and ankles as you age -- especially after forty. These nagging pains can hinder your ability to live an active life style and enjoy sports.
In this two-part...
Why Resting Is Important For Building Muscle
Rest between sets and workouts is an important aspect of
building muscle mass.
Wait enough time between sets so that you are rested enough to
perform as well as you did your first heavy set. Your second set
needs to be as intense as the...
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Your Health and Your Weight
Healthy Living Through The Ages! Like a good friend, a good attitude towards fitness and nutrition doesn't abandon us as we age. It matures right along with us, evolving as our lives change.
That means we don't have to give up the activities or the foods we love based on the number of birthdays we've celebrated.
"Research suggests that half the drop in function assumed to be linked to aging is now thought to be related to inactivity," says Elizabeth Ready, an exercise physiologist and associate dean of education and recreation at the University of Manitoba in Winnipeg. So healthy, active women can continue to pursue challenging physical activity even into old age. Still, a certain amount of common sense is in order. What was demanding and fulfilling in our 20s, for example may be too time-consuming in our 30s and 40s, too extreme in our 50s and just downright foolish in our 60s. Our nutritional needs also evolve as we age, says Rosie Schwartz, a registered dietician/nutritionist in Toronto. "What is considered a healthy diet for a 25- year-old woman in her peak reproductive years will be different than that of a 60-year-old at increased risk of osteoporosis and heart disease." And women of all ages need to ensure that they're getting enough of the female-friendly nutrients -- calcium, folate, iron and zinc -- that are essential for maintaining a woman's health throughout her life. Read on to discover how tweaking your fitness and nutritional goals can keep you looking good and feeling great at any age! Health Concerns: This is the time to establish healthy lifestyle habits that will help prevent heart disease, osteoporosis, diabetes and other diseases later in life, says "Dr. Miriam Kaufman, a specialist in adolescent health at the Hospital for Sick Children in Toronto. Proper nutrition, exercise and sleep are also the first steps in managing stress and anxiety. This is a time of life, too, when mental health can be at risk -- major depression, bipolar disorder, schizophrenia and substance-abuse disorders have their onset at this age. Kaufman recommends that even the healthiest young person visit a family doctor once a year. Fitness Goals: Our bodies are in peak form in our 20s, so now is the time to expand aerobic capacity and sample some new sports. Since you're less likely to have financial constraints, children and a mortgage in your 20s, you may want to indulge in active vacations and invest in good-quality sports equipment. Suggested Activities: Team sports or rugged individual pursuits such as rock climbing and mountain biking, as well as high-impact activities such as jogging and aerobics, will help build strong bones for the future. Nutritional Goals: No matter how energetic you are, late nights and skipped meals can take their toll and nutritional shortfalls each up with you, says Schwartz. Make sure you're getting enough iron - 18 milligrams per day -- since too little can lead to iron deficiency anemia, the most common nutritional deficiency in Canadian women. As well, health experts recommend that all women of child-bearing age take 0.4 milligrams of folic acid (folate) daily at least three months before conception to help reduce the chances of birth defects such as spina bifida. Studies have shown that folate may also help reduce the risk of heart disease and cervical cancer. Maintaining a healthy weight also safeguards your ability to conceive, since being too heavy or too thin interferes with ovulation. And a health weight ha a major impact on your health later in life, helping to prevent diseases such as osteoporosis, diabetes and high blood pressure. Healthy Living Through The Ages in the 30s! Health Concerns: After the age of 35, your body begins to exhibit the first stage of aging, says Helen Perrault, an exercise physiologist and chair of McGill University physical education department in Montreal. Bone mass has reached it's peak, and endurance and muscle mass are starting to decline. Muscle loos in sedentary individuals can be as much as half a pound a year. Loss of muscle mass causes the body to burn fewer calories daily, which can slow down metabolism by as much as two percent per decade, says Perrault. That, combined with lack of exercise, child-bearing and a busy
work schedule, can have a nasty effect on weight. With women trying to juggle family and workaday demands, high levels of anxiety and stress are also a concern during this decade. Fitness Goals: Motherhood and fitness can be uneasy partners, according to a 1999 study at the University of Minnesota in Minneapolis which found that physical activity dropped 14 percent after women had children. With time at a premium, traditional exercise programs may be too difficult to follow, says Robin Mech, a fitness co-ordinator at the MacMab Street YWCA in Hamilton. Mech recommends trying two 15-minute workouts instead of one 30-minute workout. "You'll keep your fitness level up, and it'll be easier to fit them into your schedule," she says. Mech also recommends being flexible and what kind of exercise you pursue. For example, take the stairs every chance you get and do bicep curls with the milk/grocery bag while waiting in line at the grocery store. Suggested Activities: Try activities such as jogging, walking or cycling, which can be performed close to home and involve a minimum of scheduling. Bicycle, walk or in-line skate when you're doing local errands or visiting friends in the neighborhood. It may be easier to try to exercise as a family, cycling or hiking together, than to search for those elusive 30 minutes of private time. Nutrition Goals: These are the time-crunch years, says Schwartz, and healthy meals can fall by the wayside as work deadlines and kids'after-school schedules get in the way. However, taking the time to eat properly can help counteract the effects of stress.
That means getting enough zinc and B vitamins to bolster your over-challenged immune system. Schwartz recommends choosing whole-grain foods over refined one, and incorporating lots of legumes such as kidney beans and chickpeas into your diet. And don't forget to feed your bones with calcium-rich foods. Studies have shown that calcium may also help ease some of the symptoms of premenstrual syndrome, help control blood pressure and protect against colon cancer. Women age 19 to 50 should consume 1,000 milligrams of calcium per day. If you rely on a supplement to meet your calcium needs, choose one with Vitamin D and Magnesium. These nutrients work in tandem with calcium to protect optimal bone health. Vitamin D, for example, increases calcium absorption by as much as 30 to 80 percent. Read more in the next newsletter will be centered on "Healthy Living Through the Ages for in your 40s and 50s." ===================== FREEBIES ===================== Health Concerns at The Adolescent Years! http://cpmcnet.columbia.edu exts/guide oc oc07.html Eat For Your Future! Take time out to enjoy healthy food, and we don't mean half-eaten burgers. Your body will thank you for it later http://www.ivillage.co.uk/health/agestage/yngadult/articles/0,12709,181170_183133,00.html Free public health book online! http://www.ahealthyme.com/article/bellhowell/102538415 Be Breast Aware! Breast cancer isthe most common cancer among women. But checking yourself out once a month will help you recognize what's normal and what isn't. http://www.ivillage.co.uk/health/agestage/yngadult/articles/0,12709,181170_183107,00.html Cool Test Quiz from Nutrition to Illnesses! http://www.ahealthyme.com opic/quizarchive What Your Period Says About Your Health at 20, 30, 40! http://magazines.ivillage.com/redbook/dh/health/articles/0,12840,284480_289153-2,00.html What You Need To Know In Your 20s! http://www.healthnet.com/healthy_woman/attention_women/20s/07_your20s.asp What You Need To Know In Your 30s! http://www.healthnet.com/healthy_woman/attention_women/30s/08_your30s.asp National Health and Nutrition Examination Survey (6/2002)! http://www.cdc.gov/nchs/about/major/nhanes/databriefs/dietary.pdf
Susan Rutter Instructor/Nutritionist Healthy YOUbbies "We Are What We EAT" http://www.geocities.com/healthyoubbies/ email: healthy.youbbies@3web.net
About the Author
Susan Rutter is an Instructor/Nutritionist for on-line classes and is the author of this FREE Email Course. She has helped thousands of individuals make health choices in their lives. Visit her site to find out how you can get this free course. http://www.geocities.com/healthyoubbies/ or mailto:healthy.youbbies@3web.net
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Aerobic - Wikipedia, the free encyclopedia |
From Wikipedia, the free encyclopedia. Jump to: navigation, search. Look up Aerobic in ... Retrieved from "http://en.wikipedia.org/wiki/Aerobic" ... |
en.wikipedia.org |
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Aerobic exercise - Wikipedia, the free encyclopedia |
Aerobic exercise includes any type of exercise, typically those performed at ... In general, aerobic exercise is one performed at a moderately high level of ... |
en.wikipedia.org |
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Aerobic Exercise |
The American College of Sports Medicine (ACSM) defines aerobic exercise ... The important idea behind aerobic exercise today, is to get up and get moving! ... |
www.gsu.edu |
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Turnstep.com |
Turnstep is a large community of aerobics enthusiasts featuring over 10000 patterns, an active bulletin board, and more. |
www.turnstep.com |
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Aerobic Respiration |
Aerobic respiration is the release of energy from glucose or another organic substrate in the presence of Oxygen. Strictly speaking aerobic means in air, ... |
www.purchon.com |
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AFAA – Aerobics & Fitness Personal Trainer Certification & Group ... |
AFAA offers personal trainer certification, group exercise certification and other fitness certifications for fitness professionals. |
www.afaa.com |
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Jacki Sorensen's Aerobic Programs SuperSite |
Fun aerobics classes for a complete workout. Jacki Sorensen's Aerobic Dancing, Workout and StrongStep classes are throughout the US and other countries. |
www.jackis.com |
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The Cooper Institute |
Nonprofit research and education organization dedicated to preventive medicine. Information on training, certifications, and products. |
www.cooperinst.org |
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BodyTrends Health & Fitness: Search |
At BodyTrends Find thousands of health, fitness and exercise products from top manufacturers. Offering related fitness articles and advice. |
www.bodytrends.com |
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Carmen Electra's Official Aerobic Striptease Strip Workout |
Carmen Electra's Aerobic Striptease Workout Video. |
www.aerobicstriptease.com |
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Aerobic Exercise |
A program of regular aerobic exercise can help you avoid chronic diseases ... To strengthen your heart, you should do aerobic exercise intensely enough to ... |
orthoinfo.aaos.org |
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Bush Aerobics - Miniclip Games - Play Free Games |
Help President Bush get fit and ready for his day. |
www.miniclip.com |
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Aqua-Aerobic Systems |
Aqua-Aerobic Systems, Inc. provides wastewater treatment systems for Aeration, Mixing, Filtration, Controls, SCADA, Biological Processes, Membranes. |
www.aqua-aerobic.com |
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MedlinePlus Medical Encyclopedia: Aerobic |
Aerobic. Printer-friendly version · Email this page to a friend. Contents of this page: ... Aerobic organisms · Aerobic organisms. Definition Return to top ... |
www.nlm.nih.gov |
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Aerobic, Exercise and Fitness Videos by Cathe Friedrich |
Geared towards the advanced home exerciser with information about Cathe Friedrich's aerobic and fitness videos. |
www.cathe.com |
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Aerobics, Aerobic Spot, Step, Kickboxing, Choreography, Strength ... |
Fitness center offering exercise classes, step aerobics, kickboxing, fitness tips, and strength training. |
www.aerobicspot.com |
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ExRx Aerobic Conditioning |
ExRx.net is a resource for the exercise professional, coach, or fitness enthusiast. |
www.exrx.net |
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Aerobics Music - Step Aerobic Music - Exercise Music - Fitness Music |
Aerobics music for aerobic exercise workouts and fitness classes - the largest selection in the world! |
www.aerobicsmusic.com |
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Jumpybumpy....aerobics music and fitness videos |
Instructor portal offering aerobics and step choreography, videos and music, conventions and workshops, trainer listing. |
www.jumpybumpy.com |
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Step aerobics choreography, videos, music, terms at Stepcenter.com |
Step aerobics choreography (hundreds of animated moves and patterns), videos, step language dictionary, aerobic music board, training tips, aerobic links ... |
www.stepcenter.com |
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