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• #6: It takes professional months — often years — of hard training with very heavy weights and prescription supplements to bulk up. Moderate weights and many repetitions help tone and strengthen without making you look like the Incredible Hulk. As long as you don't overdo it, you don't need a medical certificate to start exercising. Everyone over 35 years, however, should have a medical exam that includes a treadmill stress test to measure cardiovascular fitness. If anything, exercise helps to lower blood-pressure and help control diabetes better. Everyone loses some muscle with age, but weight training helps slow the decline. Even the very old and frail — deconditioned 72 to 98-year-olds — benefited from a 10-week programme of weight-training, confirmed a study in the European Journal of Clinical Nutrition. Using free weights (barbells and dumbbells) and machines with adjustable tensions led to slight increase in muscle mass but a substantial increase in muscle strength. This meant better balance, fewer falls, improved mental alertness, increased immunity and less depression. http://www.hindustantimes.com/Lifestyle/Wellness/Fact-amp-Fiction/Article1-599034.aspxGymming six days a week to get chiselledpecs and washboard abs is clearly not for everyone, which is why there are so many people moaning about their physical imperfections. It's also the reason why the list of reasons why people cannot or should not exercise is longer than why they should. Then there's the other set that works out for all the wrong reasons. Since the myths around exercise are as many as those around fad diets, HT Sunday examines how ten most popular misconceptions about working out stack up against scientific fact:I want to spot-reduce fat from one part of the body Your trainer and friends may tell you it's possible, but scientific evidence shows it's not. If you exercise enough, you will lose weight from all parts of your body, and not selectively from your waist, thighs or hips. Fat from the area where you put on weight first is the last to go. For most men, that is the belly, and for women, it's hips and thighs. I'm a night owl, I can't exercise in the morning Most people believe that you get an energy boost from morning exercise, but working out at night interferes with sleep. Fortunately, there is no one best time to exercise. What's important is fitting a fitness schedule into your day. Just make sure to always work-out two hours after eating and one hour before bedtime. Exercising a couple of hours before bedtime will, in fact, probably help you sleep better. Yoga's all I need to be fit Yoga is great for flexibility and toning muscles, but does little for cardiovascular fitness. For that, you need to do aerobic exercises for 40 minutes to an hour, never for less than 30 minutes. You start getting cardiovascular benefits only if the heart rate stays elevated for 20 minutes. Beginners should start with 40 minutes of low-impact aerobics (walking, running) benefits three times a week and gradually increase it to 40 minutes of moderate activity five times a week. I'm physically active, I don't need exercise As little as 40 minutes of activity such as housework is enough to keep you healthy, recommends the World Health Organisation. Not quite. While this is the bare minimum you need to do to ensure people don't mistake you for a vegetable, you need to sweat it a little if you really want to shape up. There is no excuse for being inactive. If you don't like gyms, you can walk, spot jog, do push-ups or rearrange your room. More intense the workout, the more fat you burn Not necessarily. It's best to go by your target heart rate. If you exercise too hard and fast, you may be burning fewer calories than in less intense workouts because your body cannot get enough oxygen to burn the fat effectively. Sit-ups and crucnches give you flat abs Sit-ups and crunches strengthen abdominal muscles but cannot get rid of all the fat. To flatten your belly, you need to get rid of the fat fiest by burning more calories. Only after you get rid of the stomach fat that your abs will show. I'm too old to start weight training Everyone loses some muscle with age, but weight training helps slow the decline. Even the very old and frail — deconditioned 72 to 98-year-olds — benefited from a 10-week programme of weight-training, confirmed a study in the European Journal of Clinical Nutrition. Using free weights (barbells and dumbbells) and machines with adjustable tensions led to slight increase in muscle mass but a substantial increase in muscle strength. This meant better balance, fewer falls, improved mental alertness, increased immunity and less depression. Weight-training makes you bulky It takes professional months — often years — of hard training with very heavy weights and prescription supplements to bulk up. Moderate weights and many repetitions help tone and strengthen without making you look like the Incredible Hulk. I can't run, I have high blood pressure As long as you don't overdo it, you don't need a medical certificate to start exercising. Everyone over 35 years, however, should have a medical exam that includes a treadmill stress test to measure cardiovascular fitness. If anything, exercise helps to lower blood-pressure and help control diabetes better. Running is bad for my knees No, it actually protects your knees from damage and pain. Regular runners have 25 per cent less musculoskeletal pain and arthritis than non-runners when they get older, reported Researchers from Stanford University in southern California in Arthritis Research and Therapy. The joints, tendons, ligaments and muscles of runners get conditioned to the habitual pounding and help their joints withstand the stresses of ageing.
• #7: http://www.webmd.com/fitness-exercise/guide/fitness-beginners-guide
• #8: Before beginning any fitness routine, it's important to warm up, then do some light stretching. Save the bulk of the stretching for after the workout.Once you're warmed up, experts recommend three different types of exercise for overall physical fitness: cardiovascular activity, strength conditioning, and flexibility training. These don't all have to be done at once, but doing each on a regular basis will result in balanced fitness.Cardiovascular activity. Start by doing an aerobic activity, like walking or running, for a sustained 20-30 minutes, four to five times a week, says Bryant. To ensure you're working at an optimum level, try the "talk test": Make sure you can carry on a basic level of conversation without being too winded. But if you can easily sing a song, you're not working hard enoughStrength conditioning. Start by doing one set of exercises targeting each of the major muscle groups. Bryant suggests using a weight at which you can comfortably perform the exercise eight to 12 times in a set. When you think you can handle more, gradually increase either the weight, the number of repetitions, or number of sets. To maximize the benefits, do strength training at least twice a week. Never work the same body part two days in a row.Flexibility training. The American College on Exercise recommends doing slow, sustained static stretches three to seven days per week. Each stretch should last 10-30 seconds.Others Who Viewed ThisPage Also Saw:The Nogym WorkoutThe 30minute Workout RoutineYour Personal Fitness ScheduleLeast Effective Exercises Pictures Slideshow: 9 Exercises to LoseThe 30-Minute Workout Routine Slideshow: Exercise Pictures and Workout Schedule9 Least Effective ExercisesSafe Exercise With Your Dog: Walks Games Dog Parks and Paw CareTo learn how to perform certain exercises, consider hiring a personal trainer for a session or two, or take advantage of free sessions offered when you join a gym.
• #9: Another reason for soreness is trying to do too much too soon. Don’t try to make up for lost time. Start out with a few exercises and slowly progress. Your body will gradually adapt to the increased stress. If you are starting resistance training for the first time, try picking 1-2 exercises for each area of the body - the upper body, lower body and core. Also take into consideration the anterior (front) and posterior (back) parts of the body. For example, if you pick two core exercises, you might try bicycle crunch for the abdominals (front of the body) and lumbar extension for the lower back (posterior part of the body). If you are a beginner to aerobic training, start out with something like walking that raises your heart rate a little bit, nothing that will get you too out of breath. Try doing this for 10 minutes the first few times you exercise, slowly progressing the duration of the workout. If you've increased the time to a point where you can handle 30 minutes at that pace, start building a little more intensity. For example, you could attempt 2 or 3 days of 30 minutes each at your initial pace, followed by a 10-minute day at an increased intensity.
• #11: Indian cuisine, if prepared using low-fat cooking methods, can have many health benefits since many dishes contain legumes, vegetables and grains that are high in fiber as well as iron, according to the American Heart Association. Iron is needed in the body to carry oxygen from your lungs throughout our bodies as a part of the protein hemoglobin. According to the Centers for Disease Control, most individuals should consume 8 to 11 mg of iron daily, with more recommended for women of child-bearing age and those that are pregnant. The American Association of Physicians of Indian Origin, or AAPI, report that many Indian dishes are prepared from beans, meats and green vegetables and served with rice, all of which are rich sources of iron.DalDal refers to any legume as well as any complete dish or soup made with legumes. In Northern Indian cuisine, according to the AAPI, beans most frequently consumed include garbanzo, kidney, and urad. Such legumes, as well as lentils, contain about 2.5 to 3 mg of iron per 1/2 cup serving, according to the USDA Nutrient Database. Dal is usually served with basmati rice or a bread such as naan or whole grain chapati bread. Rice such as basmati contains about 2 mg of iron per cup.Foods high in Iron Nutrition chart. Foods (all 1878 products) www.wholefoodcatalog.infoSponsored LinksTandooriTandoori dishes are named for the tandoor, or clay oven in which the dish is cooked. Common tandoori dishes include chicken and lamb, both of which are popular meats in Indian cuisine. Such meats, according to the AAPI, are usually prepared with such spices as onion, ginger, and garlic, and served with basmati rice. One 3 oz. serving of chicken and lamb, according to the USDA Nutrient Database, contains between 1 and 2 mg of iron. Some meat dishes in Indian cuisine may also be garnished with nuts such as cashews, which contain about 1.7 mg of iron per ounce.Other Sources of Iron in Indian CuisineMixed dishes, such as curry, can contain many iron-rich foods such as meats, beans, as well as some vegetables. Green leafy vegetables, such as spinach, contain about 3 mg of iron per 1/2 cup cooked, according to the USDA Nutrient Database. After dinner desserts in Indian cuisine may also be helpful to iron absorption. Plantains contain about 1 mg of iron per cup, while fruits such as mango, guava, and oranges contain vitamin C that help with absorption of iron. Those vegetarian sources of iron, such as beans, may not be as bioavailable as animal product sources of iron, according to the Food and Agriculture Organization, so vitamin C eaten around the same time as such foods aids with absorption of iron.Read more: http://www.livestrong.com/article/291877-iron-rich-indian-foods/#ixzz1eM2PWemw
• #12: What's in our fruit and vegetables?Fruit and vegetables are packed full of goodness and often contain a number of essential vitamins and minerals that cannot be found in other types of foods or they may contain higher levels of these nutrients than other foods. They are made up of water, melons up to 94%, which is also essential for the body and their skin and seeds contain plenty of fibre, which our body needs to help cleanse and rid itself of waste and toxins. Fibre is needed to keep bowel movements regular, lower cholesterol, prevent constipation, bowel cancer and other illnesses of the bowel and intestine such as diverticulosis. Different coloured fruits and vegetables contain different minerals, nutrients and antioxidants and therefore it is recommended that we consume a wide variety of fruit and vegetables in order to receive the benefits from the various types. For example, dark green leafy vegetables such as watercress, cabbage or spinach contain certain carotenoids that protect, delay and may prevent the onset of degenerative age-related eye diseases such as cataracts or macular degeneration. They are also rich in vitamins C and E, which are both very powerful antioxidants. This means that eating dark green vegetables daily could help to protect the body from developing cancerous cells and from suffering heart disease. Red, orange and yellow coloured fruits and vegetables such as melon, tomatoes, carrots and apricots contain lots of vitamins A, C and E, which all help to fight certain types of cancer and act by neutralising free radicals in the body. As well as containing large amounts of vitamins A, C and E, fruits and vegetables are also rich in vitamins B and K plus minerals such as potassium, calcium, phosphorous, manganese and iron.
• #13: Now, we are told that we should eat 5 portions of fruit and vegetables per day, but exactly how much is one portion? The guidelines below will give you some idea. Ensure that you vary your intake of fruit and vegetables as much as possible by trying new foods and different recipes. Don't always stick to the same foods, as you could find that you are still lacking in some nutrients. Make sure that you include a variety of foods in a variety of colours - the brighter the better. 1 portion = 80 g = 3 oz = ½ cup = 3 tbsp 1 medium piece of fruit (apple, pear, orange, banana) 1 handful of grapes or cherries 2 small fruits such as plums, apricots 1 slice of large fruit eg: pineapple or melon 1 glass of fruit or vegetable juice 1 small packet of dried fruit such as prunes, raisins, ½ avocado or grapefruit small side salad 1 large tomato or 6 cherry tomatoes 1 small tin of fruit (150 - 200 g) 3 large tbsp of vegetables 3 tbsp of pulses - chickpeas, beans, lentils 1 bunch of watercress or rocket
• #15: In a shocking revelation, the 20th annual World Diabetes Congress of the International Diabetic Federation has said that India leads the world in the looming epidemic of diabetes. The country currently has the highest number of 50.8 million people suffering from diabetes, followed by China with 43.2 million and the US with 26.8 million. By 2010 almost seven percent of India’s adult population will have the disease.
• #16: more than 50 million people were suffering from diabetes in the country. Number of diabetics in India to touch 85 million in 2030Diabetologists have now found solid proof that adopting a healthy lifestyle reverses one’s chances of developing diabetes.
• #17: A staggering 87% of women surveyed in India said they felt stressed most of the time, and 82% claimed to have no time to relax, reports CNN. Women in Mexico (74%) and Russia (69%) are the next most stressed, with women in the US (53%) ranking 11th.
• #18: Here you see the body systems most affected by stress. Hair - High stress levels may cause excessivce early or rapid greying of hair, hair loss and some forms of baldness.Brain - Stress triggers mental and emotional problems by upsetting neural function and neurochemcial balance, resulting in such things as insomnia, headaches, personality changes,irritability, anxiety and depression. Mouth - Excessive dryness, mouth ulcers etc. are often symptoms of stress. Additionally lack of saliva interferes with the digestive process and the immune system since saliva contains enzymes, antibodies etc. Muscles - Neck and shoulder pain are common symptoms of stress tension. Spasmodic pain, muscelsketual aches, lower back pain, and muscular twitches and tics are noticeable under stress Heart - Cardiovascular disease and hypertension are linked to accumlated stress.Lungs - High levels of stress affect breathing rate, which creates a domino effect of oygen deprivation related disorders. Stress also triggers such things as asthmatic conditions.Digestive Tract - Stress can cause or aggravate diseases of the digestive tract including gastritis, stomach and duodenal ulcers, ulcerative colitis and irritable bowel syndrome.Reproductive Organs - Stress is related to many menstrual disorders and recurrent vaginal infections in women, and impotence and premature ejaculation in men.Skin - Some indiviudals react to stress with outbreaks of sking problems, such as psorisasis and eczema.Joints - Stress is related to joint and muscelsketual aches and pains.Physical, Mental and Emotional Effects of Stress
• #19: Do something that relaxes you such as: deep and slow breathing, stretching exercises, yoga, a massage, meditation, listening to music, reading, a hot bath or shower. Get a hobby or do something you enjoy. Learn to accept things that you cannot change. Think positive. Set limits. Learn to say no. Take one thing at a time. Get 8 hours of sleep each night. Eat a healthy diet: fruits, vegetables, protein & grains. Limit caffeine and sugar. Exercise regularly. Exercise will help relax tense muscles, improve your mood and help you sleep better. Talk to your family and friends about your problems.