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Archive for July, 2009

If you suffer from asthma, you probably think that you can’t do exercise training properly or safely.  Contrary to what many think of this subject, there are ways that you can get in shape and exercise, even if you suffer  from asthma.

Asthma is a chronic lung disease that is marked by characteristics such as coughing, wheezing, shortness of breath,

Asthma shouldn't keep you from exercise training if you take precautions and keep your inhaler handy.

Asthma shouldn't keep you from exercise training if you take precautions and keep your inhaler handy.

and chest tightness.  Asthma tends to occur with people who are genetically or environmentally predisposed to the condition.

Some of the triggers that may start or make an attack worse include exposure to allergens, viral respiratory infections, airway irritants, exercise training, and exposure to things such as dust mites or cockroaches.

You can prevent asthma attacks by doing the following:

  1. Bathe your pets weekly.
  2. Don’t smoke or permit smoking in your home.
  3. When mold or pollent counts are high, you should stay inside with air conditioning.
  4. Wash your bedding and any stuffed toys  at least once per week in hot water.
  5. Wash your hands every chance you get.
  6. Get a flu shot.
  7. Wear a scarf over your mouth and nose in the winter months.
  8. Be proactive and know your triggers and  how you should avoid them.

Now that you know a little more about asthma, you  may be wondering where exercise fits in.  As most doctors will tell you, you shouldn’t give up on sports or exercise at all.  You just have to be smart about how you play and take special precautions to avoid attacks.

Almost all doctors agree that the best way to  prevent attacks during exercise is to keep your  inhaler and medication close by.  You should never use the inhaler more than 3 times during a game or exercise session.  If you are up the previous  night with coughing and wheezing, it’s always best to go light with your exercise the next day.

For something known as IEA (Exercise Induced Asthma), the symptoms are somewhat different, in the fact that they appear after 6 – 10 minutes of exercise and will often be worse in cold or dry air.

If you have IEA, there are several activities that you can enjoy such as swimming, walking, biking, downhill skiing, and team based sports.  There are many activities for you to choose from, to ensure you get the exercise you need as well.

Keep in mind that the condition of asthma isn’t  “all in your head”, it is a real physiological  medical treatment that will require treatment to prevent and treat.  Even though your doctor will be your best friend in treating asthma, you are the one who can prevent your symptoms.

Always be smart, take your medication, and be proactive.  Don’t let it put you in a life of  misery – as you can enjoy exercise just like everyone else.

Take Charge!

Fitness King

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

Categories : Fitness Plan
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We all have an idea of how to lose weight, right? So why do we find it so hard? Every single diet on the market, no matter how fantastic it is will not work without one vital ingredient: WILL POWER! Unfortunately this is not something we can purchase from the store. Will power is something that we have to supply ourselves, and without it, every single diet that you attempt will fail.

There are some good diets around, and one effective weight loss diet that suits one person will not strictly suit

Will power, healthy eating habits, and exercise are all part of any effective weight loss diet.

Will power, healthy eating habits, and exercise are all part of any effective weight loss diet.

another. So you may find that when you and your best friend start a diet together, your friend may be doing great and losing pound after pound, but you, are not. It’s frustrating, but it’s a fact of life that we are all made up differently. Personally I don’t recommend diets as such.

Once you restrict your calories, your body will think that there is a food shortage, and it will go into starvation mode. Once in starvation mode it will slow down your metabolism to conserve calories. You see, our bodies have been programmed from way back when there was not an abundance of food, we had to hunt our food so our meals were not regular. The metabolism regulated the usage of our calories so that in periods of food shortage, we did not waste away and starve.

Now in this day and age there is always food to hand, but our bodies are not aware of this. When you skip a meal your body will go on starvation alert and slow that metabolism right down, which means next time your eat, your body is going to hang right on to those calories and store as much of them as it can as fat. So, what’s the solution? There has been tons of research, and in my opinion, the way to move forward is to keep your metabolism ticking at a regular pace. How do you do this? Well, you need to eat small, regular meals, every 2.5 – 3 hours. Try to include protein in these meals (meat, preferably lean meat i.e. chicken, turkey, tuna) as protein doesn’t shoot your blood sugar right up and plummet it back down as sugary foods would. Keep your daily calories to a guideline level.

The next part is something that many try to escape, but is an essential part of any effective wight loss diet: you need to EXERCISE!! For optimal results, you need both cardio and strength training to be part of your routine exercise regimen. This includes everyone, even women, who are sometimes afraid of “bulking up”. I am not suggesting to go and hit 50-pound weights ladies, just some light to moderate strength training to tone muscles and increase strength. remember, the more lean muscle you have, the more fat you will burn!

BEST OF LUCK!

Take Charge!

Fitness King

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

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Exercise is a powerful tool against the physical effects of aging and it’s never too late to start. Being a senior citizen is no reason to avoid a workout program, says University of Illinois professor of kinesiology Wojtek Chodzko-Zajko. In fact, any physical activity, like walking even if walking canes must be used, will benefit health. It’s important to “choose an activity that you will do,” whatever that is, the professor said. “It really matters less exactly what you do than it matters to avoid being completely sedentary.” A 1996 report from the U.S. Surgeon General indicates only about 15 percent of adults over 65 get a recommended level of physical activity and as many as one-third get no exercise at all, Chodzko-Zajko noted in an article he wrote for the journal Quest.

Chodzko-Zajko suggests that some people might benefit from strategies such as keeping a diary of all their physical

Seniors who participate in a workout program are generally healthier and happier than those who are sedentary.

Seniors who participate in a workout program are generally healthier and happier than those who are sedentary.

activity and workout program, including even things like short walks to the store with their walking canes, doing housework or working in the garden. Seeing the diary with their activities written down may help motivate people to exercise because they will want to avoid days in which they have nothing to write. Another trick to encourage increased walking is getting a dog. The dog will insist on going out for a walk even if the owner might not be in the mood.

“Part of the problem may be that we’ve adopted a medical model of exercise, where exercise is sort of a bitter pill, and you get a prescription and you’re expected to stick to it,” Chodzko-Zajko said. “But the bottom line is it takes time to change behavior, and I personally feel the broader you can define your activity program, the less likely you are to become demoralized.”

Even seated exercise is beneficial. People who need mobility chairs can still benefit from exercise, although they may have to do it in a seated position. Many of those using mobility chairs have the use of their limbs, but use the chairs because they tire easily. Walking may not be a good exercise choice in this case but instead, they can try doing leg lifts in a seated position, for example. To increase the work load on the leg muscles, ankle weights can be added. Start with one pound per leg and start over at the lowest number of lifts.

Exercising the upper body is also important. This can also be done from a seated position if need be. Do a variety of arm exercises. Start with one pound weights at 10 repetitions per exercise. If you don’t own any weights, a can of peas from the kitchen is a good substitute. The important thing is to get-and keep-moving.

Anyone can tell you the benefits of exercise, but you will not realize its effectiveness in boosting mood, attitude, and morale until you try for yourself. Keep young by staying fit!

Take Charge!

Fitness King

P.S. Want to: Learn the “Easy” way to get and stay in shape? Discover the secret to quick fat loss? How to exercise less and get better results? Discover the secret to ripped abs without doing endless crunches? Then be sure to get my “Amazing Fat Burning Formula” HERE.

P.P.S. If you like this post, and think it will help others, please help me help others by clicking on one of these “Share and Enjoy” links below.

Categories : Workout Program
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My Interview with Bill Phillips after Winning the Body For Life Contest