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Debunking Common Exercise Myths, Part 1
Myth #1: Heavy weights make you “bulky”
Heavy weights typically do not lead to increased muscle mass, moderate weights do. Muscle mass is more of a function of volume (ie. number of sets x number of reps). Muscle mass is best gained...
Exercise Can Extend Your Life
Physical fitness and exercise can extend life, and perhaps fitness that is even more beneficial and exercise can ensure that a person’s years of life are more productive, more pleasant, and more enjoyable, and who would not want their years of life...
Exercise Nutrition: How To Keep That Energy Up!
How many times has this happened to you?
>> You psych yourself up mentally (you are GOING to do it!)
>> You don the outfit (you can practically feel the energy flowing through your veins!)
>> You lace up the running shoes (Nike: Just...
Finding Time To Exercise After Pregnancy
If exercise is so obviously the answer to losing weight after childbirth, then why aren’t more women doing it? The answer isn’t as tricky as you may think. One problem most new mothers will report is that they don’t feel that they have enough time...
No Pain, No Gain Isn't True of Arthritis, But Exercise Is Still Important
National Institute of Arthritis and Musculoskeletal and Skin Diseases
Recent studies have shown that exercise may acually help people with arthritis in a number of ways. It can reduce joint pain and stiffness. It can increase flexibility,...
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Keep Osteoporosis Away With Diet and Exercise
According to a recently released report, regular exercise is
just as important as a calcium-rich diet for avoiding the
crippling bone disease osteoporosis.
Move It or Lose It
The International Osteoporosis Foundation (IOF), in its new
report, "Move it or Lose it," notes that bone is a living
tissuethat renews itself continuously, and requires regular
stimulation from physical activity to prevent deterioration.
Peak Bone Mass
People develop a peak bone mass when they hit adulthood, but it
eventually begins to decline. It was at one time thought that
maintaining the peak for as long as possible depended mostly on
diet, but recent studies show that exercise is just as important.
Exercise Reduces Risk
Women who sit for more than nine hours a day, for example, are
50 percent more likely to suffer a hip fracture as those who sit
less than six hours a day.
In addition, young girls who are the most physically active can
gain some 40 percent more bone mass than their more sedentary
counterparts. And, a 2001 report found the bone mass girls
accumulate from ages 11-13 equals the same amount they lose
during the three decades that pass after they reach menopause.
Weight-bearing and high-impact exercises are ideal for
stimulating bone formation. Osteoporosis strikes one in three
women over 50 worldwide, and one in five men.
International Osteoporosis Foundation October 20, 2005Yahoo
News October 20, 2005
Dr. Mercola's Comment:This is a serious topic folks, as
osteoporosis affects one in three women and one in five men over
the age of 50 largely because many are clueless about what they
can do to prevent this problem.
Interestingly, less than 2 percentof the readers of this site
are under 20, so it is likely that the majority of your
boneaccumulation is finished and your primary goal is to
maintain your bone density. Most people have little appreciation
how powerful exercise can be in preserving bone density.
Just as exercise and diet work in tandem to beat obesity, the
same can be said for
osteoporosis. Strengthening bone mass,
especially during puberty, can build a good foundation that can
last a lifetime. In fact, there is a stronger connection between
exercise and improved bone density among teens than taking
calcium.
Jump-starting an exercise program can be frustrating, however,
if you don't know where to begin. Thankfully, I have plenty of
free tools on my Web site to help you get started. My beginners'
exercise page includes links to other pages and a free table you
can download to keep track of your progress.
Diet is, of course, also tremendously important for strong
bones. One thing you can do if you have low bone density, or are
worried about it in the future, is to increase your consumption
of vegetables based on your body's unique metabolic type.
Remember, what may be healthy for others is not necessarily
healthy for you and vice-versa, so eating according to your
metabolic type is really an incredible way to determine what you
are naturally designed to eat.
It is also important to remember another basic tool of sun
exposure to maintain your bone health. I am not talking about
casual few-minute exposure on your face and hands, butthe
healthy dose you receive while wearing shorts and either no
shirt or a sport bra for women.
This is the type of exposure most of us require to generate
significant levels ofvitamin D from the sun. Obviously, with
winter fastly approaching for most of us, this is not very
practical, which is why using a healthy cod liver oilwill supply
you with a healthy dose of vitamin D, and also omega-3 fats,
which are the stealth dietary weapon in preserving your bone
density.
About the author:
This article is reprinted from Mercola.com, the world's #1 most
visited and trusted natural/alternative health website. For a
limited time only, you can take the FREE "Metabolic Type Test"
to help you learn the right foods for your particular body type
so you can achieve optimal fitness & health. Just go to
http://www.mercola.com/forms/mt_test.htm right now to take this
quick test!
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| Exercise at About.com |
| Offers fitness and exercise related links, articles, information, and discussions. |
| exercise.about.com |
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| American Council On Exercise |
| Fitness Certification and Education: The American Council on Exercise (ACE), a non-profit organization, promotes active lifestyles by setting certification ... |
| www.acefitness.org |
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| Physical exercise - Wikipedia, the free encyclopedia |
| Physical exercise is the performance of some activity in order to develop or ... Frequent and regular physical exercise is an important component in the ... |
| en.wikipedia.org |
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| Why Exercise Is Cool |
| Tells why exercise is important and explores the many benefits of physical activity. |
| www.kidshealth.org |
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| Kids and Exercise |
| When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, exercise means playing and ... |
| www.kidshealth.org |
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| Fitness Fundamentals |
| It is influenced by age, sex, heredity, personal habits, exercise and eating practices. ... How often, how long and how hard you exercise, and what kinds of ... |
| www.hoptechno.com |
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| MedlinePlus: Exercise and Physical Fitness |
| National Institute of Arthritis and Musculoskeletal and Skin Diseases The primary NIH organization for research on Exercise and Physical Fitness is the ... |
| www.nlm.nih.gov |
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| MedlinePlus: Exercise for Seniors |
| Pictures/Diagrams; Slide Show: Balance Exercises Improve Stability, Help Prevent Falls (Mayo Foundation for Medical Education and Research) ... |
| www.nlm.nih.gov |
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| Exercise: A Healthy Habit to Start and Keep -- familydoctor.org |
| Information about exercise from the American Academy of Family Physicians. |
| familydoctor.org |
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| Welcome to ::-:: Exercise, Fitness and Leisure |
| Information on various aspects of exercise and fitness and providers of sporting, exercise and leisure equipment. |
| www.exercise.co.uk |
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| ExRx (Exercise Prescription) on the Net |
| Fitness and exercise information including diet, nutrition, exercise, sports and weight training. Includes a muscle directory. |
| www.exrx.net |
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| Weight Training, Exercise Instruction & Kinesiology |
| Weight training and kinesiology reference with many animated weight training exercises, stretches, plyometric movements, and illustrated muscles. |
| www.exrx.net |
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| Exercise & Fitness |
| Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. Whether it is a structured exercise ... |
| www.americanheart.org |
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| Howstuffworks "How Exercise Works" |
| Exercise creates a set of responses in your body, whether you work out regularly or not. Find out how these responses can be enhanced by training. |
| www.howstuffworks.com |
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| Exercise and Diabetes - American Diabetes Association |
| The journey of a thousand miles begins with a single step. Exercise works the same way. Taking that first step can be hard, especially if you've been ... |
| www.diabetes.org |
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| NIHSeniorHealth: Exercise for Older Adults - Table of contents |
| See the Exercise Stories. Exercise for Older Adults Table of Contents. Benefits of Exercise · Safety First · Exercises to Try · Charting Progress ... |
| nihseniorhealth.gov |
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| Exercise to Improve Your Body and Your Brain |
| My comprehensive exercise guide. ... The key to obtaining the benefits of exercise is to find a program and stick to it. Of course, it is useful to have a ... |
| www.mercola.com |
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| FitnessOnline.com - Exercise Health Nutrition Advice Weight Loss |
| FitnessOnline.com - expert advice on exercise programs, diets, weight loss, muscle gain, vitamins, supplements & strength training. |
| www.fitnessonline.com |
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| Table of Contents |
| Exercise: A Guide from the National Institute on Aging ... Chapter 2: Is It Safe for Me to Exercise? ... Chapter 4: Examples of Exercises to Do at Home ... |
| weboflife.nasa.gov |
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| Exercise Physiology Page for the MAPP |
| Aging, Exercise and Short Term Power · Principles of Training- Revisited · The Time Course of Training Adaptations · Understanding Interval Training ... |
| home.hia.no |
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