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Tag: Physical exercise

  • Safe Exercises to Burn 1000 Calories a Day

    Exercises for calorie Burning
    Calorie Burning Exercises

    Burning Calories is seen as a way  of reducing fat.

    There are simple exercises to ensure this.

    However, these exercises are to be done after consulting with your Doctor.

    Story:

    The amount of calories burned depends on a person’s weight and fitness level, as well as the intensity level and the type and duration of activity. Exercising at a high level of intensity burns more calories due to energy expenditure. An overweight person burns more calories because the body requires more energy to move while exercising. To burn 1000 calories a day, you can perform exercises all at one time or break them up into segments over the course of one day, which is also known as strength circuits. Using a heart rate monitor or using a calorie burn calculator can help take note of the calories burned.

    Running

     

    Running burns a large amount of calories in a short period of time. The number of calories burned while running is typically significantly more than during less taxing forms of exercise such as walking. Most runners can usually burn about 500 calories in less than one hour of exercise by approximately running about 5 miles (depending on your current weight) at a 10 min/mile pace. But all in all, the number of calories burned while running depends on a number of factors including the individual’s weight, the intensity of the workout and the efficiency of the runner.

    Jump Rope

     

    As one of the highest calorie-burning exercises, jumping rope burns about 11 calories/min. Varying speed and increasing intensity while jumping can burn up to 20 calories/min. Jump rope is one of the most efficient ways to develop cardiovascular fitness because it is a total body movement. In fact, 10 minutes of jump rope at 120 RPM provides the same cardiovascular benefits as 30 minutes of jogging. It is a total body activity that engages almost every muscle of the body. It helps develop speed, agility, balance, coordination, bone density, aerobic and anaerobic conditioning while toning and trimming the buttocks, tummy and waistline.

    Biking

     

    Calories burned while cycling depends on intensity and terrain. The amount of calories burned will differ when riding with a stationary bike versus an outdoor bike. For instance, an intense aerobic workout with the benefits of cycling can burn up to 500 calories in 40 minutes. Biking in overall is a great workout for the entire body, especially the lower body. People who wants to develop great, toned muscles on their legs, buttocks and hips while trimming their waists and increasing their cardiovascular health should try biking.

    Interval Training

     

    Interval training combines short bursts of high-intensity exercises with recovery exercises, a less-intense form of exercise. Sprinting for 2 minutes with a 1 minute recovery jog is an example of interval training. Interval training burns calories faster due to the high burst of intensity. A walk that takes 60 minutes may only take 45 minutes with small bursts of high-intensity walking. Depending on the exercise, interval training can burn 1000 calories in 60 to 90 minutes. Strength training exercises such as push ups, lunges, squats or bicep curls can be used as recovery exercises in combination with high-intensity exercises.

    http://loseweightseffectively.wordpress.com/category/calorie-burning-exercises/

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  • Better Health-All about Grains .

    Cereal germ
    Image via Wikipedia

    The amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in the chart.  Most Americans consume enough grains, but few are whole grains. At least ½ of all the grains eaten should be whole grains.

    http://www.mypyramid.gov/pyramid/grains_amount.aspx#

    Daily
    recommendation*
    Daily minimum amount
    of whole grains
    Children
    2-3 years old
    3 ounce equivalents**
    1 ½ ounce equivalents**
    4-8 years old
    4 – 5 ounce equivalents**
    2 – 2 ½ ounce equivalents**
    Girls
    9-13 years old
    5 ounce equivalents**
    3 ounce equivalents**
    14-18 years old
    6 ounce equivalents**
    3 ounce equivalents**
    Boys
    9-13 years old
    6 ounce equivalents**
    3 ounce equivalents**
    14-18 years old
    7 ounce equivalents**
    3 ½ ounce equivalents**
    Women
    19-30 years old
    6 ounce equivalents**
    3 ounce equivalents**
    31-50 years old
    6 ounce equivalents**
    3 ounce equivalents**
    51+ years old
    5 ounce equivalents**
    3 ounce equivalents**
    Men
    19-30 years old
    8 ounce equivalents**
    4 ounce equivalents**
    31-50 years old
    7 ounce equivalents**
    3 ½ ounce equivalents**
    51+ years old
    6 ounce equivalents**
    3 ounce equivalents**

    *These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. Click here for more information about physical activity.
    **Click here to see what counts as an ounce-equivalent of grains.

    Why is it important to eat grains, especially whole grains?
    Divider
    Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.

    Health benefits

    Nutrients

    Food sources of the nutrients in bold can be found in the Dietary Guidelines for Americans. Click on the nutrient name to link to the food sources table.

    • Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).
    • Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories. Whole grains are good sources of dietary fiber; most refined (processed) grains contain little fiber.
    • B vitamins (thiamin, riboflavin, niacin, and folate)play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.
    • Folate (folic acid), another B vitamin, helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
    • Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole and enriched refined grain products are major sources of non-heme iron in American diets.
    • Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.

    At Meals:

    • To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product.
    • For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese.
    • Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.
    • Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit.
    • Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening.
    • Use whole-grain bread or cracker crumbs in meatloaf.
    • Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.
    • Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.
    • Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.

    Popcorn iconAs Snacks:

    • Snack on ready-to-eat, whole grain cereals such as toasted oat cereal.
    • Add whole-grain flour or oatmeal when making cookies or other baked treats.
    • Try a whole-grain snack chip, such as baked tortilla chips.
    • Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.

    What to Look for on the Food Label:

    • Choose foods that name one of the following whole-grain ingredients first on the label’s ingredient list:
      “brown rice”
      “bulgur”
      “graham flour”
      “oatmeal”
      “whole-grain corn”
      “whole oats”
      “whole rye”
      “whole wheat”
      “wild rice”
      • Foods labeled with the words “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not whole-grain products.
      • Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain.
    • Use the Nutrition Facts label and choose products with a higher % Daily Value (%DV) for fiber – the %DV for fiber is a good clue to the amount of whole grain in the product.
    • Read the food label’s ingredient list. Look for terms that indicate added sugars (sucrose, high-fructose corn syrup, honey, and molasses) and oils (partially hydrogenated vegetable oils) that add extra calories. Choose foods with fewer added sugars, fats, or oils.
    • Most sodium in the food supply comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads. Use the Nutrition Facts label to choose foods with a lower % DV for sodium. Foods with less than 140 mg sodium per serving can be labeled as low sodium foods. Claims such as “low in sodium” or “very low in sodium” on the front of the food label can help you identify foods that contain less salt (or sodium).

    Whole Grain Tips for Children

    • Set a good example for children by eating whole grains with meals or as snacks.
    • Let children select and help prepare a whole grain side dish.
    • Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list.

  • Exercise Won’t make you thin.

    I am yet to see some one who has lost weight through exercise.

    Nor have I seen some body not gaining weight after under going rigorous slimming programmes (run ,of course, by well advertised quacks).

    I have also seen people under some pill or other landing in serious complications.

    Yes, by exercising you burn calories and the system makes you hungry and you eat,period;if in the process you over eat you might gain more weight than before (it is yet to be established Food habits alone are responsible for weight gain;it is not clear whether it is due to heredity or environment).

    Slimming programmes are nothing but a hotch- potch of zany/phony science(by the way Dietetics is another field, like Computer /Business Consultants normally talk through their hats unlike a business man /a Doctor) that at best relieves you of your wallet.

    Your worry on losing money may make you slimmer.!

    In short, the age-old wisdom that the  organism/system takes what it needs to survive despite your efforts.

    So eat, drink and be merry within reasonable( meaning till you make a nuisance of yourself to others and  yourself) limits.

    Story:

    “In general, for weight loss, exercise is pretty useless,” says Eric Ravussin, chair in diabetes and metabolism at Louisiana State University and a prominent exercise researcher. Many recent studies have found that exercise isn’t as important in helping people lose weight as you hear so regularly in gym advertisements or on shows like The Biggest Loser — or, for that matter, from magazines like this one.

    The basic problem is that while it’s true that exercise burns calories and that you must burn calories to lose weight, exercise has another effect: it can stimulate hunger. That causes us to eat more, which in turn can negate the weight-loss benefits we just accrued. Exercise, in other words, isn’t necessarily helping us lose weight. It may even be making it harder.
    The Compensation Problem
    Earlier this year, the peer-reviewed journal PLoS ONE — PLoS is the nonprofit Public Library of Science — published a remarkable study supervised by a colleague of Ravussin’s, Dr. Timothy Church, who holds the rather grand title of chair in health wisdom at LSU. Church’s team randomly assigned into four groups 464 overweight women who didn’t regularly exercise. Women in three of the groups were asked to work out with a personal trainer for 72 min., 136 min., and 194 min. per week, respectively, for six months. Women in the fourth cluster, the control group, were told to maintain their usual physical-activity routines. All the women were asked not to change their dietary habits and to fill out monthly medical-symptom questionnaires.
    The findings were surprising. On average, the women in all the groups, even the control group, lost weight, but the women who exercised — sweating it out with a trainer several days a week for six months — did not lose significantly more weight than the control subjects did. (The control-group women may have lost weight because they were filling out those regular health forms, which may have prompted them to consume fewer doughnuts.) Some of the women in each of the four groups actually gained weight, some more than 10 lb. each.

    http://www.time.com/time/health/article/0,8599,1914857,00.html

    Related;

    Weight loss programme.(!?)

    Most women are very vain when it comes to their physical  assets  and appearance. They are  conscious of their looks and their figures. This is one  main reason why more and more women troop to the gyms,enlist in fitness programs that offer weight loss exercises for women and  frequent health spas  ever so often.Weight loss exercises are fast becoming a top priority for ladies in the hope of  maintaining their  perfect bodies and whistle-bait figures.

    http://www.justslimming.com/articles/amazing-weight-loss-exercises-for-women/