This is an auto-generated reminder of the group rules. The group rules have been
updated on February 17, 2009.

* You must send a post to the group at least once a week to be active in the
group. It can just be a simple hello and letting us know how you are doing,
questions about fitness, injuries and/or health, or giving your comment/feedback
on an article. You can lurk most of the week/time, but if you do not post once a
week, you will be removed.

* Please TRIM YOUR POSTS. This means that you should not include the whole
message you are replying to when you post to the Working_Out group. It tends to
clutter up the group and makes it difficult for digest readers to follow. It is
also hard on people with limited mailbox space or who have to pay for their
download time. It is best to trim included posts to no more than a few lines,
just enough to remind people what the post you are replying to was about. It's
also only polite to not make other members wade through the same email over and
over again on the digest. It's also a huge waste of bandwidth, esp. for those on
dial-up.

* Please keep the messages on-topic. All off-topics, including professional
sports, will be deleted immediately. Although, topics about general health and
diet will be allowed. There are many other yahoo groups for professional sports,
but this group is for people who can't/won't make the team on a professional
level.

* Although lurking is ok, member participation and being "active" in the group
would be nice. If you have any questions about an article, sport/exercise,
injury, diet/health or would like to see more information on a specific topic,
please feel feel to ask in the group.

* Do not advertise online stores of any kind. Spam is also not allowed. Personal
websites (if they involve giving advice or motivation on exercise, health and/or
diet) are ok as long as you're not promoting online stores and making money.
Spammers and money-making members will be deleted from the group. You are free
to share your work out blogs and/or food diaries. If you are involved with a
"runner's club", or a fitness group/event and you would like to invite people to
join you if they are in your area, feel free to do so by making an announcement
in the group and/or including it in the calender section. Charity events are
also ok.

* You may include links such as your personal blogs/websites, charity pages,
fitness yahoo groups and other related websites in your signature at the bottom
of each message you send to the group, but please ask permission first.

* Please do not include embedded photos or attachments to the messages you are
sending to the group without prior permission. YOU MUST ASK PERMISSION FIRST!
Images and attachments must be screened first to be considered appropriate for
the group. Attachments have also been disabled from members' use to avoid
sending viruses to the members who receive individual messages from the group.
So you must ask for permission first before attachments are enabled/allowed in
the messages. If you do embed or attach photos, etc without asking permission,
your message will be deleted.

* Do not bash anyone. No name-calling, insults, or offensive/hostile language
towards anyone. Please take debates and convertroverisal topics off the message
board. Debates will not result in a removal, but if there is any disrespect like
name-calling and insults towards another member, the violating member(s) may be
removed and banned from the group. This kind of behavior will not be tolerated.
If you have a problem with another member, please contact the group owner or
moderator by sending an email to Working_Out-owner@yahoogroups.com

* If you do not wish to receive daily digests or individual emails from the
group, please go to the group directly and click on "edit my membership" at the
top left corner to change your email options to "no email" or "special notices".
You may lurk if you wish, but participation would be nice so everyone can get to
know each other.

* If you chose to receive individual emails or daily digests from the group,
please check your email at least once a week to avoid bouncing. If you are found
bouncing, you will be removed, but not banned. Bouncing is when yahoo tries to
send you an email and for some reason it has been returned. Yahoo still records
your membership as bouncing. After requesting a "reactivation" email that was
sent to your account, and you neglected to respond, leaving the only option to
be unsubscription. You may rejoin the group when the problem or situation is
fixed. This does not apply to those who have unlimited inbox space such as yahoo
mail users.

* Last and most importantly, please enjoy your health and life.

This is an auto-generated reminder of the group rules. The group rules have been
updated on February 17, 2009.

* You must send a post to the group at least once a week to be active in the
group. It can just be a simple hello and letting us know how you are doing,
questions about fitness, injuries and/or health, or giving your comment/feedback
on an article. You can lurk most of the week/time, but if you do not post once a
week, you will be removed.

* Please TRIM YOUR POSTS. This means that you should not include the whole
message you are replying to when you post to the Working_Out group. It tends to
clutter up the group and makes it difficult for digest readers to follow. It is
also hard on people with limited mailbox space or who have to pay for their
download time. It is best to trim included posts to no more than a few lines,
just enough to remind people what the post you are replying to was about. It's
also only polite to not make other members wade through the same email over and
over again on the digest. It's also a huge waste of bandwidth, esp. for those on
dial-up.

* Please keep the messages on-topic. All off-topics, including professional
sports, will be deleted immediately. Although, topics about general health and
diet will be allowed. There are many other yahoo groups for professional sports,
but this group is for people who can't/won't make the team on a professional
level.

* Although lurking is ok, member participation and being "active" in the group
would be nice. If you have any questions about an article, sport/exercise,
injury, diet/health or would like to see more information on a specific topic,
please feel feel to ask in the group.

* Do not advertise online stores of any kind. Spam is also not allowed. Personal
websites (if they involve giving advice or motivation on exercise, health and/or
diet) are ok as long as you're not promoting online stores and making money.
Spammers and money-making members will be deleted from the group. You are free
to share your work out blogs and/or food diaries. If you are involved with a
"runner's club", or a fitness group/event and you would like to invite people to
join you if they are in your area, feel free to do so by making an announcement
in the group and/or including it in the calender section. Charity events are
also ok.

* You may include links such as your personal blogs/websites, charity pages,
fitness yahoo groups and other related websites in your signature at the bottom
of each message you send to the group, but please ask permission first.

* Please do not include embedded photos or attachments to the messages you are
sending to the group without prior permission. YOU MUST ASK PERMISSION FIRST!
Images and attachments must be screened first to be considered appropriate for
the group. Attachments have also been disabled from members' use to avoid
sending viruses to the members who receive individual messages from the group.
So you must ask for permission first before attachments are enabled/allowed in
the messages. If you do embed or attach photos, etc without asking permission,
your message will be deleted.

* Do not bash anyone. No name-calling, insults, or offensive/hostile language
towards anyone. Please take debates and convertroverisal topics off the message
board. Debates will not result in a removal, but if there is any disrespect like
name-calling and insults towards another member, the violating member(s) may be
removed and banned from the group. This kind of behavior will not be tolerated.
If you have a problem with another member, please contact the group owner or
moderator by sending an email to Working_Out-owner@yahoogroups.com

* If you do not wish to receive daily digests or individual emails from the
group, please go to the group directly and click on "edit my membership" at the
top left corner to change your email options to "no email" or "special notices".
You may lurk if you wish, but participation would be nice so everyone can get to
know each other.

* If you chose to receive individual emails or daily digests from the group,
please check your email at least once a week to avoid bouncing. If you are found
bouncing, you will be removed, but not banned. Bouncing is when yahoo tries to
send you an email and for some reason it has been returned. Yahoo still records
your membership as bouncing. After requesting a "reactivation" email that was
sent to your account, and you neglected to respond, leaving the only option to
be unsubscription. You may rejoin the group when the problem or situation is
fixed. This does not apply to those who have unlimited inbox space such as yahoo
mail users.

* Last and most importantly, please enjoy your health and life.

This is an auto-generated reminder of the group rules. The group rules have been
updated on February 17, 2009.

* You must send a post to the group at least once a week to be active in the
group. It can just be a simple hello and letting us know how you are doing,
questions about fitness, injuries and/or health, or giving your comment/feedback
on an article. You can lurk most of the week/time, but if you do not post once a
week, you will be removed.

* Please TRIM YOUR POSTS. This means that you should not include the whole
message you are replying to when you post to the Working_Out group. It tends to
clutter up the group and makes it difficult for digest readers to follow. It is
also hard on people with limited mailbox space or who have to pay for their
download time. It is best to trim included posts to no more than a few lines,
just enough to remind people what the post you are replying to was about. It's
also only polite to not make other members wade through the same email over and
over again on the digest. It's also a huge waste of bandwidth, esp. for those on
dial-up.

* Please keep the messages on-topic. All off-topics, including professional
sports, will be deleted immediately. Although, topics about general health and
diet will be allowed. There are many other yahoo groups for professional sports,
but this group is for people who can't/won't make the team on a professional
level.

* Although lurking is ok, member participation and being "active" in the group
would be nice. If you have any questions about an article, sport/exercise,
injury, diet/health or would like to see more information on a specific topic,
please feel feel to ask in the group.

* Do not advertise online stores of any kind. Spam is also not allowed. Personal
websites (if they involve giving advice or motivation on exercise, health and/or
diet) are ok as long as you're not promoting online stores and making money.
Spammers and money-making members will be deleted from the group. You are free
to share your work out blogs and/or food diaries. If you are involved with a
"runner's club", or a fitness group/event and you would like to invite people to
join you if they are in your area, feel free to do so by making an announcement
in the group and/or including it in the calender section. Charity events are
also ok.

* You may include links such as your personal blogs/websites, charity pages,
fitness yahoo groups and other related websites in your signature at the bottom
of each message you send to the group, but please ask permission first.

* Please do not include embedded photos or attachments to the messages you are
sending to the group without prior permission. YOU MUST ASK PERMISSION FIRST!
Images and attachments must be screened first to be considered appropriate for
the group. Attachments have also been disabled from members' use to avoid
sending viruses to the members who receive individual messages from the group.
So you must ask for permission first before attachments are enabled/allowed in
the messages. If you do embed or attach photos, etc without asking permission,
your message will be deleted.

* Do not bash anyone. No name-calling, insults, or offensive/hostile language
towards anyone. Please take debates and convertroverisal topics off the message
board. Debates will not result in a removal, but if there is any disrespect like
name-calling and insults towards another member, the violating member(s) may be
removed and banned from the group. This kind of behavior will not be tolerated.
If you have a problem with another member, please contact the group owner or
moderator by sending an email to Working_Out-owner@yahoogroups.com

* If you do not wish to receive daily digests or individual emails from the
group, please go to the group directly and click on "edit my membership" at the
top left corner to change your email options to "no email" or "special notices".
You may lurk if you wish, but participation would be nice so everyone can get to
know each other.

* If you chose to receive individual emails or daily digests from the group,
please check your email at least once a week to avoid bouncing. If you are found
bouncing, you will be removed, but not banned. Bouncing is when yahoo tries to
send you an email and for some reason it has been returned. Yahoo still records
your membership as bouncing. After requesting a "reactivation" email that was
sent to your account, and you neglected to respond, leaving the only option to
be unsubscription. You may rejoin the group when the problem or situation is
fixed. This does not apply to those who have unlimited inbox space such as yahoo
mail users.

* Last and most importantly, please enjoy your health and life.

Yesterday was insane.

I'd been working, at home, since shortly after 7 a.m. Then ran to the office just in time for a 10:00 meeting. Then dashed to another meeting, which I'd expected to take 15 minutes. It took an hour and 15 minutes. Then I hustled to join a conference call. That ran two-plus hours.

The whole time, I couldn't stop thinking about my to-do list. I had so much undone, so many e-mails, so many requests from so many different people about so many different things, it was nearly paralyzing.

By the time I got back to my desk, finally, that to-do list had grown exponentially. As had my e-mails, most of which were urgent: Hey! This is overdue! and Hey! Can you give this a read? and Hey! Can you just answer the nine things highlighted in green in this spreadsheet, btw, it's due now! and Hey! Can we chat about the 2010 budget? and Hey! Check out these mockups! and Hey! Are these revisions OK? and Hey! These submissions are due! and on and on, and there were various other crises percolating and meantime I was behind in updating the homepage and I still had to call the insurance company about this cryptic form they'd sent me and find a kennel for the dog and...

"Hey! You running today?"

Wait. That wasn't my inner monologue. That was Sean, who had materialized in front of me, raising his eyebrows and doing that runner-pantomime thing where you sort of bounce in place and pump your arms.

I stopped. I thought. I blinked.

"Yes," I said. "Yes. I need to run."

And so we did. I walked away from the to-do list, and the e-mails, and the clamor. We changed, and ran. And the stress melted away with each step. 

I returned to my desk feeling like a new man. Then I hacked through that to-do list like I had a machete in each hand.

It was amazing.

Even after all these years, running continues to amaze me. Mostly in its ability to clarify -- to make things OK and bring you back down to earth, even when things are insane. Especially when things are insane.

It sounds paradoxical, or cruel, like a taunt: Don't have time for a run? Go for a run. But it's not. It's solid advice. Those times when we're busiest are often the times we need running the most. Even if it's just a 15-minute jog, the time debt repays itself -- and then some -- in clarity, productivity, and, well, sanity.

The question isn't, "Do I have time to run today?" The question is, "Do I have time NOT to run?"

After yesterday, I know what my answer is.

---------------------------------------------------------------------------------------

direct link to article:
http://dailyviews.runnersworld.com/2009/08/im-totally-swamped-lets-go-for-a-run.html
sources: http://www.runnersworld.com

This is an auto-generated reminder of the group rules. The group rules have been
updated on February 17, 2009.

* You must send a post to the group at least once a week to be active in the
group. It can just be a simple hello and letting us know how you are doing,
questions about fitness, injuries and/or health, or giving your comment/feedback
on an article. You can lurk most of the week/time, but if you do not post once a
week, you will be removed.

* Please TRIM YOUR POSTS. This means that you should not include the whole
message you are replying to when you post to the Working_Out group. It tends to
clutter up the group and makes it difficult for digest readers to follow. It is
also hard on people with limited mailbox space or who have to pay for their
download time. It is best to trim included posts to no more than a few lines,
just enough to remind people what the post you are replying to was about. It's
also only polite to not make other members wade through the same email over and
over again on the digest. It's also a huge waste of bandwidth, esp. for those on
dial-up.

* Please keep the messages on-topic. All off-topics, including professional
sports, will be deleted immediately. Although, topics about general health and
diet will be allowed. There are many other yahoo groups for professional sports,
but this group is for people who can't/won't make the team on a professional
level.

* Although lurking is ok, member participation and being "active" in the group
would be nice. If you have any questions about an article, sport/exercise,
injury, diet/health or would like to see more information on a specific topic,
please feel feel to ask in the group.

* Do not advertise online stores of any kind. Spam is also not allowed. Personal
websites (if they involve giving advice or motivation on exercise, health and/or
diet) are ok as long as you're not promoting online stores and making money.
Spammers and money-making members will be deleted from the group. You are free
to share your work out blogs and/or food diaries. If you are involved with a
"runner's club", or a fitness group/event and you would like to invite people to
join you if they are in your area, feel free to do so by making an announcement
in the group and/or including it in the calender section. Charity events are
also ok.

* You may include links such as your personal blogs/websites, charity pages,
fitness yahoo groups and other related websites in your signature at the bottom
of each message you send to the group, but please ask permission first.

* Please do not include embedded photos or attachments to the messages you are
sending to the group without prior permission. YOU MUST ASK PERMISSION FIRST!
Images and attachments must be screened first to be considered appropriate for
the group. Attachments have also been disabled from members' use to avoid
sending viruses to the members who receive individual messages from the group.
So you must ask for permission first before attachments are enabled/allowed in
the messages. If you do embed or attach photos, etc without asking permission,
your message will be deleted.

* Do not bash anyone. No name-calling, insults, or offensive/hostile language
towards anyone. Please take debates and convertroverisal topics off the message
board. Debates will not result in a removal, but if there is any disrespect like
name-calling and insults towards another member, the violating member(s) may be
removed and banned from the group. This kind of behavior will not be tolerated.
If you have a problem with another member, please contact the group owner or
moderator by sending an email to Working_Out-owner@yahoogroups.com

* If you do not wish to receive daily digests or individual emails from the
group, please go to the group directly and click on "edit my membership" at the
top left corner to change your email options to "no email" or "special notices".
You may lurk if you wish, but participation would be nice so everyone can get to
know each other.

* If you chose to receive individual emails or daily digests from the group,
please check your email at least once a week to avoid bouncing. If you are found
bouncing, you will be removed, but not banned. Bouncing is when yahoo tries to
send you an email and for some reason it has been returned. Yahoo still records
your membership as bouncing. After requesting a "reactivation" email that was
sent to your account, and you neglected to respond, leaving the only option to
be unsubscription. You may rejoin the group when the problem or situation is
fixed. This does not apply to those who have unlimited inbox space such as yahoo
mail users.

* Last and most importantly, please enjoy your health and life.

Walking, Biking to Work Pays Off

People who walk or cycle to work have fewer risk factors for heart disease, a
U.S. study has found.

The study included 2,364 men and women who worked outside the home. At physical
examinations conducted in 2005 and 2006, the participants reported details about
their commute to work, including length in minutes and miles, and the percentage
of the journey taken by car, public transit, walking or cycling.

The researchers found that 16.7 percent of the participants walked or cycled to
work (active commuting), and those men and women appeared to be more fit. Those
who were active commuters were less likely to be overweight or obese and had
healthier triglyceride, blood pressure and insulin levels.

The study, published in the July 13 issue of the journal Archives of Internal
Medicine, adds to evidence that cycling or walking to work improves health, said
Penny Gordon-Larsen of the School of Public Health, University of North Carolina
at Chapel Hill, and colleagues.

"Public support for policies that encourage active commuting has been shown,
particularly for individuals with experience using active commuting and with
positive attitudes toward walking and biking," they wrote. "Furthermore,
increasing active commuting will have the dual benefits of increasing population
health and in reduction of greenhouse gas emissions. Environmental supports for
commuting, such as physical environment and sociocultural factors, have been
shown to promote active forms of commuting."

-------------------------------------------------------------

direct link to article: http://tinyurl.com/m9odps
sources: http://www.everydayhealth.com

This is an auto-generated reminder of the group rules. The group rules have been
updated on February 17, 2009.

* You must send a post to the group at least once a week to be active in the
group. It can just be a simple hello and letting us know how you are doing,
questions about fitness, injuries and/or health, or giving your comment/feedback
on an article. You can lurk most of the week/time, but if you do not post once a
week, you will be removed.

* Please TRIM YOUR POSTS. This means that you should not include the whole
message you are replying to when you post to the Working_Out group. It tends to
clutter up the group and makes it difficult for digest readers to follow. It is
also hard on people with limited mailbox space or who have to pay for their
download time. It is best to trim included posts to no more than a few lines,
just enough to remind people what the post you are replying to was about. It's
also only polite to not make other members wade through the same email over and
over again on the digest. It's also a huge waste of bandwidth, esp. for those on
dial-up.

* Please keep the messages on-topic. All off-topics, including professional
sports, will be deleted immediately. Although, topics about general health and
diet will be allowed. There are many other yahoo groups for professional sports,
but this group is for people who can't/won't make the team on a professional
level.

* Although lurking is ok, member participation and being "active" in the group
would be nice. If you have any questions about an article, sport/exercise,
injury, diet/health or would like to see more information on a specific topic,
please feel feel to ask in the group.

* Do not advertise online stores of any kind. Spam is also not allowed. Personal
websites (if they involve giving advice or motivation on exercise, health and/or
diet) are ok as long as you're not promoting online stores and making money.
Spammers and money-making members will be deleted from the group. You are free
to share your work out blogs and/or food diaries. If you are involved with a
"runner's club", or a fitness group/event and you would like to invite people to
join you if they are in your area, feel free to do so by making an announcement
in the group and/or including it in the calender section. Charity events are
also ok.

* You may include links such as your personal blogs/websites, charity pages,
fitness yahoo groups and other related websites in your signature at the bottom
of each message you send to the group, but please ask permission first.

* Please do not include embedded photos or attachments to the messages you are
sending to the group without prior permission. YOU MUST ASK PERMISSION FIRST!
Images and attachments must be screened first to be considered appropriate for
the group. Attachments have also been disabled from members' use to avoid
sending viruses to the members who receive individual messages from the group.
So you must ask for permission first before attachments are enabled/allowed in
the messages. If you do embed or attach photos, etc without asking permission,
your message will be deleted.

* Do not bash anyone. No name-calling, insults, or offensive/hostile language
towards anyone. Please take debates and convertroverisal topics off the message
board. Debates will not result in a removal, but if there is any disrespect like
name-calling and insults towards another member, the violating member(s) may be
removed and banned from the group. This kind of behavior will not be tolerated.
If you have a problem with another member, please contact the group owner or
moderator by sending an email to Working_Out-owner@yahoogroups.com

* If you do not wish to receive daily digests or individual emails from the
group, please go to the group directly and click on "edit my membership" at the
top left corner to change your email options to "no email" or "special notices".
You may lurk if you wish, but participation would be nice so everyone can get to
know each other.

* If you chose to receive individual emails or daily digests from the group,
please check your email at least once a week to avoid bouncing. If you are found
bouncing, you will be removed, but not banned. Bouncing is when yahoo tries to
send you an email and for some reason it has been returned. Yahoo still records
your membership as bouncing. After requesting a "reactivation" email that was
sent to your account, and you neglected to respond, leaving the only option to
be unsubscription. You may rejoin the group when the problem or situation is
fixed. This does not apply to those who have unlimited inbox space such as yahoo
mail users.

* Last and most importantly, please enjoy your health and life.

13 Ways to Cool Down Your Summer Workout: Look Hot and Stay Cool
-- By Leanne Beattie, Health & Fitness Writer

You waited all year for summer to arrive, dreaming of all the activities you could do if only the weather was nice. But now that warm weather has arrived, the extreme heat and humidity can make it difficult to spend any time outdoors—let alone exercise. While exercising in the heat is generally safe for most people, taking a few extra precautions will help you stay cool and prevent problems associated with the heat.

Danger Signs to Watch For
Normally, your body cools off as sweat evaporates from your skin. But when heat and humidity rise, that sweat can't evaporate as quickly. The combination of hot weather, high body temperature and exercise can be dangerous and even deadly.

Heat exhaustion can occur when your body gets too hot, resulting in physical symptoms like weakness, muscle cramps, dehydration, dizziness, confusion, rapid heart rate and headache. Staying hydrated and getting out of the heat can help prevent and treat heat exhaustion. If left untreated, heat illness can worsen, causing symptoms like confusion, unconsciousness, vomiting, troubling breathing, and skin that feels hot and dry (a sign that the body isn't sweating). These are signs of heat stroke, which is deadly and requires immediate medical attention.

But you don't have to give up exercise just because it's hot outside. These 13 tips will help you beat the heat.

1. Get your doctor's okay. If you are new to fitness or taking any medications, check with your health care professional before exercising in the heat. Newcomers to exercise will be more sensitive to the heat, and some medications can impair your body's ability to regulate temperature.

2. Wear "wicking" fabrics. While cotton is comfortable, it doesn't wick away moisture very well. Choose a loose-fitting polyester/cotton blend instead, or synthetic fibers designed especially for wicking during exercise.

3. Protect your skin. Apply sunscreen with SPF 15 (or higher) to prevent sunburn—even on cloudy days. Use an oil-free formula that won't interfere with your body's ability to cool itself down and select a sweat-proof variety to prevent sunscreen from irritating your eyes. Clothing with tight weaves, sunglasses, and a lightweight hat with a brim can also help block the sun's harmful rays.

4. Drink often. Hydrate your body before, during and after your workout by carrying cold water and drinking it often. Switch to a sports drink with electrolytes if you will be exercising for more than an hour.

5. Perfect your timing. Sun, humidity and pollution levels are most intense during the day, so you're at greater risk for dehydration, sunburn and heat exhaustion during this time. To minimize the effects of the weather, work out in the early morning (before 10 a.m.) or late evening (after 7 p.m.).

6. Check air quality. Before you head outside, get current reports online or on your local radio station. Lower your exertion (intensity) level during physical activity on days with extreme heat and high smog. This dangerous weather warrants easy walking, relaxed cycling or light gardening instead of vigorous exercise.

7. Acclimate to the heat. Even the fittest people can have trouble exercising when it's hot and humid. Start by exercising in the heat for only a few minutes each day and gradually increase the amount of time you can tolerate outdoors.

8. Seek shade. Parks, trails and other tree-lined areas can help you stay cooler than direct sunlight.

9. Monitor your heart rate. If your intensity level rises above your target range, slow down or stop to avoid further stress.

10. Listen to your body. If you notice any symptoms of heat illness (see "Danger Signs to Watch For" above), stop your workout. It's not a good idea to "push yourself" in extreme heat. If you feel bad, use common sense and discontinue your workout.

11. Know when to stay inside. If temperatures climb above 90 degrees Fahrenheit, take your exercise in an air-conditioned environment, such as the gym or shopping mall.

12. Avoid extreme temperate changes. Don't go from blistering outdoor heat to a shockingly cold air-conditioned building. Try to cool yourself down gradually before exposing your body to cooler temperatures.

13. Take a dip. Water exercise is a great alternative in hot weather. Water keeps your body cool and reduces how difficult you perceive your workout to be. Be sure to drink plenty of water even while swimming to ensure that you are properly hydrated.

Hot weather isn't the time to take risks. Even healthy people should take it easy in extremely high temperatures and everyone should understand how to exercise safely and effectively at the height of the season. Summer brings many fun and exhilarating opportunities to get outside, so enjoy yourself!

----------------------------------------------------------------------------------

direct link to article: http://www.sparkpeople.com/resource/fitness_articles.asp?id=905
sources: http://www.sparkpeople.com

Active Vacation Ideas: Breaking Out of the Beach Rut
-- By Leanne Beattie, Health & Fitness Writer

Vacation season is just around the corner. For most of us, that means no work and no distractions—just lots of time to have fun without worrying about what's waiting for you back at the office. But taking the same old trip to the beach every summer gets kind of boring. Why not try something different this year and spend your vacation time getting active?

An active vacation is planned around physical activity—no lazing around on the beach for you! From walking tours across Europe to full-fledged adventure vacations, active vacations do your body good! If you'd like to try something different this year, here are some trips consider:

Walk This Way
Walking tours are excellent ways to discover the most beautiful places in the world. While you're exercising at a comfortable pace, you can drink in the sights and sounds of your city of choice. Why not traipse around Tuscany and mingle with locals, or pause in Paris for a treat at a corner bistro? Besides visiting the shopping districts, your days could be filled with vineyard visits, cooking demonstrations and tours of historical monuments. Taking a walking tour gives you a glimpse of how it really feels to be a native. Besides burning hundreds of calories a day, you will immerse yourself in local culture and come home with memories (and photos) to last a lifetime.

Climb Every Mountain
If walking is not your speed, you could boost your adrenaline level by going mountain climbing! There are many companies that offer climbing education, so you can learn as you go. There's a climbing adventure for everyone, even if you're an absolute beginner. While you can stay within the United States and discover the beauty of our local mountain ranges, maybe you'd like to expand your horizons and visit the volcanoes of Mexico, which is the ideal place to start if you have never climbed before. Prior backpacking experience is recommended to ensure that you have the stamina needed to complete your climb.

A River Runs Through It
If you'd like to be close to the water without hitting the beach, then whitewater rafting across the rapids is sure to get your heart pumping. There are river expeditions on every major river across the country—all geared to different experience levels. Challenging the rapids is a unique way to combine beautiful scenery with breathtaking excitement. Most companies offer half-day trips, as well as full day and overnight trips for those looking for the most exhilaration possible. And don't forget about kayaking. One or two-person kayaks are available, so you can paddle on your own or share one with a friend.

Cycling for Excitement
Cycling is one of the fastest-growing pastimes in the United States and it's easy to see why—it's fun, fast, and furious! Taking part in a cycling tour is a challenging way to catch the sites while enjoying the company of the rest of your group. The possibilities are endless—from guided tours through the mountains of Colorado to a pub-to-pub trip across Ireland—cycling gets your heart rate up and lets you enjoy a region's beauty along the way.

Take a Hike
If you enjoy walking but want to try something more intense, hiking is the way to go. Why not take your time exploring our extensive national parks? Take a hike through Yosemite and embrace the giant Sequoias or scramble up Sentinel Dome for a breathtaking view of Yosemite Valley. Some of the most beautiful parts of the world are right here in your own backyard.

A Whale of a Time
Want to get up close and personal with a whale? You can, with a sea kayak adventure in Newfoundland, Canada. Paddle along with the whales and the icebergs off Cape Broyle and explore the Avalon archeological dig, one of the earliest European colonies in North America. This rugged adventure takes you to the easternmost point of North America, so become an explorer and soak up a little history while you exercise.

Get Active with Social Activism
While there are countless activities to fill your days during your vacation, some people prefer to spend their downtime helping others. There are many charitable organizations that need volunteers to build homes or dig wells in underdeveloped countries. Swinging a hammer or digging a ditch may not be your usual form of exercise, but the help you're providing will warm your heart as well as give it a good workout.

Of course this list is just the start of what you can do on your active vacation. There's always surfing, skiing, snowboarding, sailing, snorkeling and more. Only the sky's the limit—especially if you decide to take the leap and go parachuting. What are you waiting for? Grab your gear and get going!

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direct link to article: http://www.sparkpeople.com/resource/fitness_articles.asp?id=839
sources: http://www.sparkpeople.com

This is an auto-generated reminder of the group rules. The group rules have been
updated on February 17, 2009.

* You must send a post to the group at least once a week to be active in the
group. It can just be a simple hello and letting us know how you are doing,
questions about fitness, injuries and/or health, or giving your comment/feedback
on an article. You can lurk most of the week/time, but if you do not post once a
week, you will be removed.

* Please TRIM YOUR POSTS. This means that you should not include the whole
message you are replying to when you post to the Working_Out group. It tends to
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* Please keep the messages on-topic. All off-topics, including professional
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please feel feel to ask in the group.

* Do not advertise online stores of any kind. Spam is also not allowed. Personal
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Spammers and money-making members will be deleted from the group. You are free
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"runner's club", or a fitness group/event and you would like to invite people to
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* You may include links such as your personal blogs/websites, charity pages,
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* Last and most importantly, please enjoy your health and life.

Mom and Baby Alike May Benefit From Exercise

It's natural that a woman might be skeptical about exercising while she's pregnant. So many changes are occurring in her body, it makes sense to have second thoughts about whether exercise might harm her or her unborn child.

But it turns out that a thoughtful exercise program is good for both mother and child, according to medical experts.

"We know that women who exercise during pregnancy have less chance of developing certain conditions like gestational diabetes," said Dr. Raul Artal, chairman of obstetrics, gynecology and women's health for the Saint Louis University School of Medicine. "Not only that, exercise maintains musculoskeletal fitness. Women can cope with the anatomical and physiological changes of pregnancy better when they're in good shape. They also tolerate labor better and recover more quickly from delivery."

The baby also benefits. One study found that when an expectant mother works out, her fetus reaps cardiac benefits in the form of lower fetal heart rates.

The American College of Obstetricians and Gynecologists recommends that pregnant women do at least 30 minutes of moderate exercise a day most days of the week. First, though, all women should consult a doctor to make sure it's OK.

When choosing what sort of exercise to pursue, a woman should take into account the shape she was in before becoming pregnant, said Dr. Thomas Wang, a family practitioner for Kaiser Permanente in San Diego.

"A lot of things depend on the level of fitness they had before," Wang said. A mom-to-be should pursue activities that will provide a good level of exertion without testing the limits of her body's current conditioning. If she's just starting a fitness program to improve her health during pregnancy, she should start out slowly and be careful not to overexert herself.

But there are certain activities that should at least be undertaken with caution, if not avoided altogether. Pregnant women, for instance, should not go scuba diving, as that activity exposes the fetus to a risk of developing decompression sickness, also known as the bends.

Women also should think twice before engaging in activities where the risk of falling is higher, such as gymnastics, horseback riding, downhill skiing and high-intensity racquet sports. And they should avoid contact sports such as ice hockey, soccer and basketball.

"Anything that involves impact or the chance of abdominal trauma, they should try to avoid," Wang explained.

Exercise that's perfectly safe for expectant mothers includes Kegel exercises, swimming, walking, light dancing and yoga. Riding a stationary bicycle or working out on aerobic gym equipment -- elliptical or stair-climbing machines, for instance -- is also fairly safe, as long as care is taken to prevent a fall.

Most pregnant women also can take part in jogging, running and aerobics, especially if those were exercises they regularly performed before pregnancy.

Pregnant women who are doing weight training should emphasize improving their muscle tone, particularly in the upper body and abdominal area, according to the American Pregnancy Association. They should avoid lifting weights above their heads and performing exercises that strain the lower back muscles.

"There have been some studies that show heavy lifting causes a temporary drop in the baby's heart rate," Wang said. "It usually corrects pretty quickly, but they might want to be careful."

Other things to keep in mind if exercising while pregnant:

• Avoid exercising to the point of exhaustion or breathlessness, as that could affect the oxygen supply to the fetus.
• Avoid overheating, which can affect the baby's development. Don't exercise in hot weather.
• During the second and third trimesters, avoid exercise that involves lying flat on your back as this decreases blood flow to the womb.

Though that might seem like a lot of cautions for something that's supposed to be safe, doctors insist that women can and should engage in a well-thought-out fitness program during their pregnancy.

"By and large, if there are no medical complications of pregnancy, women can continue engaging in the same type of activities," Artal said. "Women should be encouraged to continue living an active lifestyle."

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direct link to article: http://tinyurl.com/mmjlxw
source: http://www.everydayhealth.com

Motivate Your Kids to Be Fit
By Nicki Anderson, ediets contributor


As parents, I think we can all agree that when it comes to encouraging kids to make healthy choices, well, it's not the easiest of tasks. So what's a parent to do?

It begins by creating healthy choices without being too obvious about it. After all, for many kids if you say the word healthy, they'll turn up their nose in disgust! It isn't uncommon for kids to push aside healthy options for the "fun" food, which is heavily promoted through television.

I have a number of parents telling me, "If I don't buy the food they like, they won't eat anything!" The reality is if they get hungry enough, trust me, they will eat. You've never heard of a child starving to death because his mother refused to feed him junk food, have you?

Children WILL choose to eat healthy food. It's just a process that takes time and creativity. There are plenty of good foods that your kids can learn to enjoy. It's simply a matter of making gradual changes and allowing their palate to adjust to the changes. In other words, their palate is used to the high sodium and fat levels in food, therefore they will need to adjust to foods that don't contain so much salt and fat. This process takes time.

One simple change I made for my kids was blending them a smoothie with yogurt and fruit instead of giving them a milkshake. Also, I served baked tortilla chips and salsa as opposed to french fries and ketchup. And for a snack, they ate sliced apple with peanut butter instead of boxed snacks high in sugar, fat and calories. Eventually, they get used to it -- trust me!

Keep in mind that the changes you make cannot be dramatic. In other words, don't clean out your cabinets and refrigerator to eliminate all of the junk food -- your kids will flip out and fight you every step of the way.

Below are suggestions to encourage your child to make healthier selections now AND later.

Put your kids in charge of packing their own lunch
The rule in my house was when you entered fifth grade, you were responsible for making your own lunch. Waiting until they were in fifth grade worked because the anticipation of "being in charge" of their own lunch made them really want to do it. And by the time they were in fifth grade, well, I was really sick of doing it! It was a win-win: They felt grown up, and I felt vindicated!

My kids would begin by making a list of what they wanted for their lunches. The first time we did this, there was only one food group listed: sweets. I had to explain that they were allowed to choose one "treat" as part of their lunch. Also, they had to choose a fruit or yogurt and the type of lunch meat. I stay away from loafs. I kept the Food Guide Pyramid on my fridge, and the kids were able to make healthy selections from that.

I hate to break it to you: After four children, I realized that kids don't have the time or the desire to sit down for a five-course meal at lunchtime. Simply half of a sandwich (you'd be surprised how many kids throw out most of their sandwich), a tortilla roll-up or some whole-wheat crackers along with a fruit will most likely satisfy them. I teach my kids to avoid eating to the point of being "full" as that sets the stage for overeating. I just suggest that when they're not hungry anymore, it's time to stop. This is a valuable lesson for children as well as adults.

Teach your kids what constitutes a healthy lunch; if they don't learn now, it's unlikely they'll worry about it later. Their lunch should include a healthy protein, fruit or veggie and healthy carbohydrate. The bulk of the meal should be the whole foods, not the junk. Whole foods are basically those foods that are as close to natural as possible, void of additives, preservatives, sugars and trans fats. You can learn more about healthy choices with eDiets.

Help your child make good choices by teaching them that healthy foods keep their body strong and fast. Kids will respond better to making food choices based on how they'll feel versus "it's bad for you." The minute you start referring to their food as "healthy," to them it becomes "gross."

Take part in preparing/planning family meals
I don't want to catch heat for this; I know dinnertime can be hectic enough without throwing kids into the role of chef. But here's the deal: The more your kids can participate in family meals, the better choices they will be willing to make. Healthy eating is a family project and everyone should get involved. I believe that focusing on healthy living excellence is as important as focusing on academic excellence.

In my home, I would begin each week by printing out a sheet listing the days of the week with about five spaces in between. Each of my kids would pick a day and plan the meal for that day. There were rules, however. It couldn't be fast food, and it couldn't be candy. My son wrote down Snickers milkshakes for his first family meal, so we knew we had to teach our kids how to put together a balanced meal.

A balanced meal must have a nice mix of the basic nutritional requirements: lean protein, fruits or veggies, and healthy carbohydrates. In my house, dessert is a Sunday thing; otherwise, it's cut-up fruit. Again, I would keep the food guide pyramid on my fridge so the kids could see what food groups to pull from. When my kids were really little, we'd plan our meals by color. To this day, my kids refer to healthy eating as "colorful" eating. So however you can teach them to recognize and appreciate a well-balanced meal, the better.

Popular selections at my house include Mexican night, soup and sandwich, boiled dinner (ham, carrots, cabbage and potatoes), Italian chicken (baked chicken with low-sodium spaghetti sauce), salad and hearty grain bread. I have a recipe book that I've kept over the years that includes all the recipes I've collected from online sources or magazines that the whole family has enjoyed. Sometimes my kids would go through that book to pick out meals. Feel free to create one of your own selections and let the children choose from that list or whatever works for you.

Don't worry about this taking a lot of time. The beauty is that it takes about 15 minutes to put the list together and pop it up on the fridge. Additionally, it would help to create my grocery list!

There's great value in teaching your kids that even with limited time and budget, you can still find healthy alternatives. Make it a family affair and everyone will benefit.

Understand the value in being active every day
Because kids' lives have become so structured, it seems their only form of activity comes from organized sports. The problem is that once they are no longer in sports, then what? What foundation has been laid to keep kids active beyond their structured sports lives? For many families, kids tend to spend too much time in front of the television or the computer. Unfortunately, this generation of kids no longer goes outside to play because of safety reasons or lack of motivation.

Teaching your children to be active throughout their life is the best thing you can do for them. Encouraging walking at any opportunity or riding their bike when possible is valuable. If you're active (which is so important for your child), include them in your activity. If your child sees you driving around to seek a closer parking spot, he or she will follow suit. If, however, your child sees you park far away, he or she will learn that walking isn't bad -- it's good. You can even say things like, "I have been so busy this week, I haven't had an opportunity to be as active as I'd like, so this is a good way to get some extra walking in!" The same goes with taking stairs versus the elevator.

Creating ways to include more movement and activity in your family's life will teach them that activity isn't only for the young, it's for every body!

The 80/20 rule
When it comes to creating a healthy environment for your family, it begins with teaching the value of balance and moderation for both exercise and sound nutrition. If kids can learn at a young age that healthy living doesn't mean you can never have dessert or never miss a day of exercise, they will be ahead of the game. I think that as adults, we see diets as an all-or-nothing proposition. In other words, rather than using a healthy diet plan to "adjust" your nutrition, we use a diet as a strict list of "do's and don'ts" and end up walking away from it completely because there was no middle ground.

The 80/20 rule provides a nice base by which you and your family can make healthy choices. If 80 percent of the time you and your family eat well and are active, you've got a 20 percent margin of error. That is manageable for many people, including your kids, but it's up to YOU to set the parameters.

Healthy living means making healthy choices MOST of the time. Forcing ourselves or even our children to live 100 percent healthy 100 percent of the time is pretty unreasonable. Again, that's what derails the best of intentions when trying to lose weight; it's too restrictive and rarely appropriate for lifelong adherence. So if we, as parents, can provide examples for our kids and demonstrate balance with our choices, such as 80/20, then we are giving them valuable tools for the long haul.

As a parent, I understand the challenges we face when it comes to regular exercise and sound nutrition for ourselves as well as our children. Therefore, the best we can do is to be a good role model and provide a healthy environment for our kids.

When it comes to healthy living, there is no such thing as perfection. Just do the best you can do as a parent. You can't ask for more than that! Don't forget that eDiets has many resources from which to choose -- take advantage of them for health's sake. Here's to healthy families!

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direct link to article: http://www.ediets.com/news/NewsArticle.jsp?id=103981
sources: http://www.ediets.com

Running Into Foot Pain: It's a curious irony: Joggers often run to keep healthy but injure their feet because they have the wrong running shoes or they're running on the wrong surface. It doesn't have to be this way.
By Jan Sheehan

Despite being good for your overall health, running is harder on the feet than any other physical activity. Foot pain is common in both recreational and competitive runners.

It's easy to understand why. "The foot of the average jogger hits the ground with two to three times the normal body weight," says Elizabeth Kurtz, DPM, a podiatrist in Chicago and a spokesperson for the American Podiatric Medical Association (APMA).

According to the APMA, over the course of three miles, a 150-pound jogger will expose his feet to a total impact of 150 tons.

Considering the pounding that feet take during running, proper footwear is crucial for preventing foot pain. "Running-related foot pain is often due to improper running shoes," observes Dr. Kurtz, who is herself an avid marathoner.

Fortunately, there are ways for runners to prevent foot pain.

Foot Pain: Common Problems

Foot pain due to running can range from minor aches to potentially devastating injuries. The following are five common foot pain complaints among runners:

• Heel Pain. Usually, heel pain is due to an inflammatory condition called plantar fasciitis. The plantar fascia is a band of tissue that connects the bottom of the heel to the ball of the foot and is particularly vulnerable to repetitive stress injuries from running, notes Kurtz.
• Tendinitis. Irritation and swelling of tendons in the feet leads to tendinitis and often affects the arch of the foot. It can be caused by overdoing it and running too far or too fast.
• Over-pronation. Excessive inward rotation of the foot as it hits the ground (over-pronation) can cause strain on the tissues of the foot and eventually lead to foot pain. Running shoes with proper support can help prevent this problem.
• Toe pain. Running shoes that are too small can cause the toes to slam against the front of the shoe each time the foot hits the ground, causing pain due to the trauma. "Often toenails will [become so damaged that they] turn black and can even fall off," says Kurtz. Making sure your running shoes have enough room in the toe box can protect your feet from this kind of injury.
• Blisters. Friction between your skin and shoes can cause painful blisters. This foot pain problem can be aggravated by moisture, as well as ill-fitting running shoes.

Foot Pain: The Importance of Proper Running Shoes

Wearing running shoes specifically designed for the sport can help prevent many foot pain problems. Running shoes have extra padding to cushion the impact of repeated pounding, and are constructed to provide support and stability for the arch of the foot. Exercise shoes made for other activities, such as aerobics, tennis, or basketball, may not have these features.

Many kinds of running sneakers are designed for various foot types and gaits. It's best to shop for running shoes in a specialty running store, where staff can evaluate your gait and suggest running shoes that will address your specific foot complaints.

Foot Pain: Other Methods of Prevention

Steps taken before and during your run can keep foot pain away:

• Stretch and warm up. The APMA recommends stretching before exercise to reduce the strain on muscles, tendons, and joints. Warming up with 10 minutes of walking before breaking into a run can also help prevent injuries, advises Glenn Gaesser, PhD, a professor of exercise physiology at the University of Virginia in Charlottesville.
• Start slowly. Building up speed, distance, and endurance over time can also help prevent foot pain due to overuse. "Don't increase your mileage more than 10 percent per week," recommends Gaesser.
• Keep the foot dry. Sweaty feet can lead to blisters and itchy fungal infections. Wear socks that are made to absorb excess sweat (moisture-wicking socks are available in running shoe stores). "Avoid 100 percent cotton socks," advises Kurtz. Cotton socks can become saturated with moisture quickly. Powdering the feet before running can also help keep them dry.
• Stop if you feel foot pain. Pain is your body's way of telling you that something is wrong. Continuing to run could turn minor foot pain into a major injury.
• Run on the right surface. Dirt is the optimum terrain for preventing foot pain because it's soft and absorbs some of the impact when the foot hits the ground, says Gaesser. Concrete and asphalt are less desirable because they're hard and inflexible, which could lead to injury.
• Take walking breaks. To reduce the impact on your feet, consider alternating between walking and running. "Walking causes a lot less shock to the feet," notes Gaesser. Over time, less brutal pounding could mean fewer foot injuries and less foot pain.

If you have persistent foot pain while running, see a podiatrist. "Foot pain while running is not normal," says Kurtz. A podiatrist may prescribe special orthotic inserts for your running shoes or recommend other remedies to help you run again without pain.

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direct link to article: http://tinyurl.com/c2ds62
sources: http://www.everydayhealth.com

This is an auto-generated reminder of the group rules. The group rules have been
updated on February 17, 2009.

* You must send a post to the group at least once a week to be active in the
group. It can just be a simple hello and letting us know how you are doing,
questions about fitness, injuries and/or health, or giving your comment/feedback
on an article. You can lurk most of the week/time, but if you do not post once a
week, you will be removed.

* Please TRIM YOUR POSTS. This means that you should not include the whole
message you are replying to when you post to the Working_Out group. It tends to
clutter up the group and makes it difficult for digest readers to follow. It is
also hard on people with limited mailbox space or who have to pay for their
download time. It is best to trim included posts to no more than a few lines,
just enough to remind people what the post you are replying to was about. It's
also only polite to not make other members wade through the same email over and
over again on the digest. It's also a huge waste of bandwidth, esp. for those on
dial-up.

* Please keep the messages on-topic. All off-topics, including professional
sports, will be deleted immediately. Although, topics about general health and
diet will be allowed. There are many other yahoo groups for professional sports,
but this group is for people who can't/won't make the team on a professional
level.

* Although lurking is ok, member participation and being "active" in the group
would be nice. If you have any questions about an article, sport/exercise,
injury, diet/health or would like to see more information on a specific topic,
please feel feel to ask in the group.

* Do not advertise online stores of any kind. Spam is also not allowed. Personal
websites (if they involve giving advice or motivation on exercise, health and/or
diet) are ok as long as you're not promoting online stores and making money.
Spammers and money-making members will be deleted from the group. You are free
to share your work out blogs and/or food diaries. If you are involved with a
"runner's club", or a fitness group/event and you would like to invite people to
join you if they are in your area, feel free to do so by making an announcement
in the group and/or including it in the calender section. Charity events are
also ok.

* You may include links such as your personal blogs/websites, charity pages,
fitness yahoo groups and other related websites in your signature at the bottom
of each message you send to the group, but please ask permission first.

* Please do not include embedded photos or attachments to the messages you are
sending to the group without prior permission. YOU MUST ASK PERMISSION FIRST!
Images and attachments must be screened first to be considered appropriate for
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your message will be deleted.

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* If you chose to receive individual emails or daily digests from the group,
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* Last and most importantly, please enjoy your health and life.

How to Eliminate Muscle Cramps: You Can Prevent this Problem
-- By Liz Noelcke, Staff Writer

Muscle cramps can be a very painful side effect of exercise. You work out to benefit your body and overall health, and are punished with a sharp pain in your muscles. It's easy to get frustrated and even apprehensive when a "charley horse" occurs, but they are usually harmless and there are several tricks to help alleviate the pain.

Cramps occur when a muscle contracts and doesn't relax. They are involuntary and you can often see or feel your muscle twitching. Even after the muscle does relax, it will remain fatigued and possibly sore. Cramps can last anywhere from a few seconds to 25 minutes or more. While some people experience cramps during exercise, they can also happen while sitting or even sleeping. They most commonly occur in the leg, especially in the calf, hamstring and quadricep.

Why me?
There are many reasons why cramps may occur. Inadequate stretching and overexertion might lead to a build up of lactic acid in your muscles. Muscle fatigue and dehydration may also contribute. Cramps are also more likely to happen in hot weather since you tend to lose more fluids.

Make it stop!
When cramps do strike, instead of grimacing in pain, try a few tricks to help the muscle relax. Start by gently stretching the area. Don't reach too far; just lightly push the muscle until you feel a stretch. Learn specific stretches to use. Another way to reduce the pain is to delicately massage the cramped muscle, without rubbing too hard. You might also try to ice the affected area for 15 minutes at a time. This will increase the circulation to the muscle.

An ounce of prevention
For prevention, include stretching in every workout. You'll not only gain a wider range of flexibility, but you'll also help keep muscles healthy. Take control over your breathing, especially while you are stretching. Deep breaths will deliver much needed oxygen to your muscles. Also make sure to warm up before heavy exercise so that your muscles are not shocked. Gradually ease into the exercise. Increase your training intensity slowly over time. Too much too soon will only result in injury.

Avoid eating a big meal too close to your work out. You'll be taking blood flow away from your digestive system and towards your working muscles. That can cause nausea and stomach cramping for some people.  And as always, drink water. Your muscles are made up of mostly water, and you need even more water to keep them exercising at their best. Staying hydrated will keep your joints moving fluidly and help electrolyte imbalances than can cause muscle cramps. 

Although not usually worrisome, if you get cramps on a regular basis, be sure to consult your doctor.

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direct link to article: http://www.sparkpeople.com/resource/fitness_articles.asp?id=225
sources: http://www.sparkpeople.com

This is an auto-generated reminder of the group rules. The group rules have been
updated on February 17, 2009.

* You must send a post to the group at least once a week to be active in the
group. It can just be a simple hello and letting us know how you are doing,
questions about fitness, injuries and/or health, or giving your comment/feedback
on an article. You can lurk most of the week/time, but if you do not post once a
week, you will be removed.

* Please TRIM YOUR POSTS. This means that you should not include the whole
message you are replying to when you post to the Working_Out group. It tends to
clutter up the group and makes it difficult for digest readers to follow. It is
also hard on people with limited mailbox space or who have to pay for their
download time. It is best to trim included posts to no more than a few lines,
just enough to remind people what the post you are replying to was about. It's
also only polite to not make other members wade through the same email over and
over again on the digest. It's also a huge waste of bandwidth, esp. for those on
dial-up.

* Please keep the messages on-topic. All off-topics, including professional
sports, will be deleted immediately. Although, topics about general health and
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* Although lurking is ok, member participation and being "active" in the group
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* Do not advertise online stores of any kind. Spam is also not allowed. Personal
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Spammers and money-making members will be deleted from the group. You are free
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join you if they are in your area, feel free to do so by making an announcement
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* You may include links such as your personal blogs/websites, charity pages,
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* Please do not include embedded photos or attachments to the messages you are
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* Do not bash anyone. No name-calling, insults, or offensive/hostile language
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* If you chose to receive individual emails or daily digests from the group,
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* Last and most importantly, please enjoy your health and life.

10 Great Ways to Burn More Fat
By Raphael Calzadilla

Nothing will ever be attempted if all possible objections must first be overcome.
-- Samuel Johnson, Author

You're so busy you have absolutely no time to work out, right? Wrong. It's important that you make the time, and I'm here to help you do it. In this busy world filled with work, family and stress, we sometimes have to use a lot of creativity to sneak in workout time.

I've constructed some quick tips to keep you moving, your muscles stimulated and your blood flowing in minimal time. Now, you have no excuse.

Here are my 10 fat-burning tips for people on the go:

1. When you first wake up, commit to 10 minutes of continuous exercise. Choose only three movements and perform each in succession without stopping for 10 minutes. For example, Monday you can perform modified push-ups, followed by crunches for your abs followed by stationary lunges. On Tuesday, you can perform free-standing squats with hands on hips, double crunch for abs and close grip modified push-ups (hands 3 inches apart) for your triceps. Just 10 minutes! Just take a quick breather when you need it.

2. Perform timed interval walking in your neighborhood or at lunch. If it takes 10 minutes to walk to a certain destination near your office or in your neighborhood, try to make it in eight minutes. You can also do this first thing in the morning before work as well as on your lunch break.

3. If you have stairs in your home or in your work place, commit to taking the stairs a specific number of times. Tell yourself that you'll take the stairs six or eight times (no matter what).

4. While seated, perform some isometric exercise to help strengthen and tighten your muscles. For example, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally. You can also tighten and contract your legs for 60 seconds. Perform about three sets per area. You'll feel your muscles get tighter in just three weeks if you do this a few times per week. Here's a video to help show you how:

http://www.youtube.com/watch?v=nq6Ew6ugaq0&feature=player_embedded

5. For about $15, you can invest in a pedometer. It's a small device you can carry that records the amount of miles you walk per day. Each week, simply try to add just a bit more to the mileage. For example, let's say you walk one mile total during the day in the normal course of activities. Simply try to make it two miles total the following week. Just make a game of it. You'll burn more calories.

6. Tired at night and just want to sit in front of the TV? Try this technique: Take periodic five-minute exercise breaks and perform some muscle-stimulating and calorie-burning exercise. For example, take five minutes and perform only ab crunches. Then, when it's time for another five-minute exercise break, perform modified push-ups for five minutes. Then for a final five-minute break, perform stationary lunges. Try to do as many as possible in five minutes and try to beat your amount of reps during each subsequent break. It won't seem daunting because it's only five minutes at a time, split over a 30- or 60-minute timeframe. Instead of rest breaks, you'll take exercise breaks. You don't really need to watch that commercial, do you?

7. How about performing one exercise movement per day for seven to 10 minutes? For example, Monday: free-standing squats for seven minutes. Tuesday: chair dips for seven minutes. Wednesday: crunches and hip lifts off the floor for seven minutes. Thursday: modified push-up for seven minutes. Friday: stationary lunges for seven minutes. It's quick, simple and teaches consistency.

8. Want things even simpler? Take the longest route every time you have to walk somewhere -- even if it's to a co-worker's office.

9. Double-up the stairs. Every time you take the stairs, simply take a double step, or every other stair. It will be just like lunges and the Stairmaster combined -- great for the legs and butt.

10. Perform any of the above with your spouse or a friend. I'm sure you can find someone who is in the same situation. The support will give you more motivation and you just may find that you can create even more workout time for yourself.

Hey, I know this won't make you an Olympic athlete or give you six-pack abs, but that's not the goal. I just want to see you making an effort to improve. If you take two to three of your favorite tips above, it will be the beginning of something great.

And for even bigger fat loss potential, combine the tips above with our Glycemic Impact food plan, designed by nutritionists to keep your energy level up at burning all day!

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direct link to article:
http://healthnews.ediets.com/diet-fitness/2008/07/10-great-ways-to-burn-more-fat.html
sources: http://www.ediets.com

4 Ways to Build Speed Workouts Into Your Runs
Don Kardong; Runner's World

Ease into faster running with these introductory workouts:

1. Easy fartlek. Fartlek, or speed play, is variable-pace running that emphasizes creativity. During a 30-minute run, choose objects to run to telephone poles, trees, buildings, other runners, whatever. Make choices that mark off different distances so your pickups vary in length from 15 to 90 seconds, and modify your pace to match the distance. If you're with a group, take turns choosing, sometimes revealing your choice ahead of time, sometimes not.

2. Hills. Warm up with a 10-minute run to the base of a hill that has a steady (but not overly steep) slope. Run up at a constant pace for up to 45 seconds, then jog back down and repeat four more times. Move at a speed that allows you to finish each 45-second segment without gasping. The hill will present resistance; your job is to run controlled and steady, focusing on form.

3. Strides. On a track, run quickly for about 15 seconds every time you start a straightaway, then ease off and jog the rest of the straightaway and the turn before beginning another 15-second stride. Do this for a mile or so (eight to 12 strides). You can also do strides after a run (grass fields are nice), striding for 15 seconds one way, then jogging back and repeating eight to 10 times.

4. Races (5- and 10Ks). Entering races now and then will do two things: First, it'll help you learn to run at a constant pace over a longer period of time. Second, since much training advice is based on a runner's 5- and 10K times, knowing your personal benchmarks at these distances can help you tailor your speed workouts more effectively.

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direct link to article: http://tinyurl.com/6e9wex
sources: http://www.active.com and http://www.runnersworld.com

5 Ways to Maximize Your Solo Workouts
By The Editors of Women's Health; Women's Health

A good trainer holds a wealth of knowledge. Unfortunately, your bank account doesn't necessarily hold a wealth of, well, wealth. To make sure your fitness doesn't pay the price, we asked experts around the country for their best tips for landing big results in the gym—when there's no clipboard-happy trainer. Apply this know-how during your next solo session.

1. Don't Be Lazy

When you can do 12 reps of a move with perfect form for two workouts in a row, it's time to increase the amount you're lifting by five percent, says Wayne Westcott, Ph.D., author of Get Stronger, Feel Younger.

2. Don't Be Lazy, Part II

Last year, researchers at Stanford University found that people who received automated exercise reminders by phone were about as likely to go to the gym as people who had real-life trainers harassing them. Keep yourself honest by registering for prodding e-mails from hassleme.co.uk. Plug in your e-mail address, how often you want to be nudged, and a direct order ("Get to the gym! Now! Love, Your Incredibly Skimpy Bikini").

3. Take It Slow

Chances are, you're lifting too fast, says Gloria Bender, a personal trainer at Powerhouse Gym in Santa Clarita, California. Research from the South Shore YMCA in Quincy, Massachusetts, found that lifting weights slowly — 10 seconds up and four seconds down—activates more muscle fibers than hoisting a weight as fast as you can. Why? When you lift too quickly, you use momentum, not muscles.

4. Be Efficient

Trainers usually have, at most, 30 to 60 minutes with clients two to three times a week, so in order to get results they have to make the most of every workout. Crib this secret: Build interval training into your strength routine, says Rachel Cosgrove, owner of Results Fitness in Newhall, California. Hop on the treadmill or bike between sets of strength exercises and do two to three minutes of intense cardio—up the incline for resistance and go as hard as you can. Then go back to the weights. Repeat four to seven times. In 2005, researchers at McMaster University in Ontario found that 30 minutes of cardio intervals done three times a week increased aerobic capacity by almost 10 percent over two weeks.

5. Check Yourself Out

Whether you're hitting your delts or your glutes, stand in front of a mirror. "This provides instant feedback; you'll know if your form is off, which is what a trainer would tell you," says Carla Sottovia, Ph.D., a senior personal trainer at the Cooper Fitness Center in Dallas. Look for these common mistakes: not keeping your neck in line with your spine and letting knees jut out past your toes when doing squats. Another mirror plus: A 2001 study at the University of Illinois at Urbana-Champaign found that seeing yourself sweat can give the boost you need to eke out another rep.

Click Here Now
airportgyms.com
Airport delays are worse than ever—may as well sweat them out. Before a trip, search this site by city and state to find the gyms nearest the airports you're flying into and out of (some are even in the airports). The site will tell you distance (in minutes and miles), a way to get there (cab, free shuttle, etc.), and price (usually $10 to $20 per visit).

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direct link to article: http://www.active.com/fitness/Articles/5_Ways_to_Maximize_Your_Solo_Workouts.htm
sources: http://www.active.com

7 Steps to a Better Body
By Caroline Bollinger; Prevention

Ready to start an exercise program? Just making the commitment is an amazing first step. To ensure success, here are seven surprisingly simple, research-backed strategies that can help you overcome the most common roadblocks to weight loss. They'll motivate you through the ups and downs of any new workout routine, so you'll stick to it and reach all your fitness goals.

1. Learn What "Build Slowly" Means

Be realistic about your abilities. Experts say to progress gradually, but most of us don't know how to translate that into real-life terms—especially those who used to be active but have gotten out of the habit. "Formerly fit people are surprised and frustrated when they find themselves winded after a walk around the park," says Madelyn Fernstrom, Ph.D., director of the Weight Management Center at the University of Pittsburgh Medical Center.

If you haven't worked out in years, start with a manageable goal, like 20 minutes of walking or yoga twice a week for two weeks. When you're ready to progress, either bump your number of workouts to three a week or increase their length to 25 or 30 minutes—but don't try both at the same time. Taking on too much too soon can leave you achy and discouraged; that's why experts recommend you change only one thing at a time—the frequency, duration, or intensity of your workouts.

If your new cardio workout still leaves you gasping for air, don't be afraid to slow your pace—you should be slightly breathless but able to talk. You'll be more likely to follow your program if you exercise at a comfortable level, according to White's research. Strength-training will get easier, too. A new study from Ohio University found that muscles adapt to resistance exercises after a mere two weeks.

2. Keep an Activity Log

Hands down, lack of time is the number one reason we struggle to keep exercising. Yet studies find we may have more time than we think. Women ages 45 to 70 spend an average of 28 hours a week in sedentary activities outside of their jobs, such as reading and Web surfing, according to a University of Oklahoma study—ample time to find at least 2 1/2 hours a week for exercise. Keep a log of everything you do for 3 days, suggests Jennifer White, PhD, an assistant professor of fitness and wellness at the University of Nebraska at Omaha. Then find ways to sneak in activity. Time in front of the TV can double as a stretching session, while a cell phone headset allows you to power walk while you're on hold with the credit card company.

3. Prepare for Post-Workout Hunger

Exercise can boost metabolism for a few hours, but burning more calories can increase your appetite. To avoid the munchies after exercising (and eating back the calories you just burned), try to schedule workouts so that you have a meal within an hour afterward. Or save part of an earlier meal to eat during that time, says Fernstrom. Snacks combining carbohydrates and protein—like a fig bar and fat-free milk, or cantaloupe and yogurt—are best to refuel muscles and keep you from feeling ravenous later on. If you still feel hungry, wait 10 to 15 minutes before eating more to make sure you're physically, not just mentally, hungry. Distract yourself while you wait: Keep your hands occupied by cleaning out a drawer or giving yourself a manicure.

4. Be Alert to Prime Drop-Out Time

About half of new exercisers quit in the first few months, research has found. But support, either one-on-one or in a group, can keep your momentum going. "Getting help specific to your particular issues is key," says Fernstrom. If you struggle with exercise, try finding (or even forming) a walking group at work or at your local Y. If you're goal-focused, signing up for an event, like walking a half or full marathon, can be the carrot you need to stay on track.

5. Take Breaks

Missed a workout? Don't worry: Your waistline won't notice. Brown University scientists found that people on a 14-week weight loss program who took occasional breaks from working out lost an average of 7 pounds—about the same amount as those who never missed a day. "Just pick up again as soon as you can," says Fernstrom. In the long run, it's the habit, not the individual days that matter. For help, sign up for a weekly e-mail health newsletter: People who did exercised 14 percent more and ate better than those who didn't get inbox reminders, reports a University of Alberta study.

6. Splurge—Then Get Up and Move

One date with a pint (or even two) of ice cream won't doom your weight loss unless you let guilt keep you off track. In fact, French researchers discovered that obese exercisers who bicycled for 45 minutes about three hours after a high-fat meal metabolized more stored belly fat than those who cycled on an empty stomach. Although bingeing on cookies before your next workout obviously won't help you slim down, the study is a good reminder that not all is lost when you stray from your diet—in fact, your body may even kick it up a gear to help with damage control. Instead of giving up when a celebratory dinner with friends sends your calorie count through the roof, suggest a postmeal stroll or dancing. The party moves away from the table, and the evening can continue with a fun activity that helps you toward your weight loss goal.

7. Put the Treadmill in a Pretty Room

If a workout bores you, don't do it. "Research shows that if you enjoy an exercise, you'll stay with it, so keep trying activities until you find something you like," suggests White. Or jazz up a ho-hum workout with music or audiobooks. Just don't try to exercise in some dark, dreary corner of the house. "So many women make the mistake of consigning the treadmill to the basement," White says. You'll be more likely to use exercise equipment if it's in a pleasant space with good light and in easy reach of the radio and TV, like the family room. It's worth investing in a home exercise space that's both functional and attractive, whether by spending a little extra on a treadmill you won't mind showing off or buying pretty baskets to store your workout DVDs and dumbbells.

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direct link to article: http://www.active.com/fitness/Articles/7_Steps_to_a_Better_Body.htm
sources: http://www.active.com and http://www.prevention.com

Gender: Does it Really Make a Difference?
How Sex Affects Fitness, Weight Loss, and More
-- By Dean Anderson, Fitness & Behavior Expert

No, this is not an article on that ever-popular question about whether sex counts as aerobic exercise. (It doesn't. Get over it.)

This article is about gender differences in exercise and weight loss. This is your chance to get the facts you need to answer such burning questions as:

• Does weight training cause women to bulk up and look like one of the guys?
• Is it really easier for men to lose weight?
• Do men and women of the same weight need different calorie intakes?
• Should men and women utilize different approaches to exercise?
• Are men and women different in their reasons and motivation for losing weight?
• Do men secretly worry that their outfits make their butts look bigger?

Let's get the facts!

Body Shape & Bulking Up: The Testosterone Factor
FACT: Most women (and many men, for that matter) will NOT build large muscles in response to weight training—especially while restricting calorie intake for weight loss. The ability to build large muscles depends mostly on levels of the male sex hormone, testosterone. Every person has some amount of both testosterone and estrogen, but the average man has 20 to 30 times more testosterone than the average woman. But even this amount is not enough to allow every man to build large muscles. The bottom line is that relatively few men, and very few women, will end up looking like bodybuilders, even with extensive weight training.

The difference in testosterone levels among men and women is also responsible for gender differences in total body fat percentage and fat distribution (where the body stores fat). On average, women have 7-10% more body fat than men, and correspondingly less muscle mass. Minimum ("essential") body fat percentages are about 12% for women, and 4% for men. This difference in body composition means that men typically have higher metabolic rates and will usually need more calories (about 300 more per day) than women of comparable weights, because muscle burns more calories than fat.

Men tend to be apple shaped, storing more body fat in the upper body (known as "central" fat) and within the body cavity, which is called "visceral" fat. Women tend to be pear shaped, storing more fat in the hips and thighs (known as "peripheral" fat), and beneath the layer of skin, which is called "subcutaneous" fat. This explains why women also tend to have visible cellulite more often than men.

Weight Loss: Not All Fat is Created Equal
FACT: Although all body fat is made of the same "stuff," where it's stored can make a big difference in both how risky it is to your health, and in how easy it is to lose. As a general rule, visceral fat (located in the upper body cavity) represents a greater health risk, but is easier to lose than peripheral fat (located in the hips, thighs, and limbs). This is because visceral fat, which is metabolically active, is the body's preferred energy source when fat is burned as fuel.

Therefore, men (and women) who are "apple" shapes will have an easier time losing fat—especially in the beginning. The bad news is that their greater proportion of visceral fat (big, firm, beer belly) puts them at a much higher risk of obesity-related diseases than people who are "pear" shapes and who store more subcutaneous fat (soft love handles, spare tires, or rolls of belly or back fat).

This does NOT mean that it's impossible to lose subcutaneous or peripheral fat. If you maintain a caloric deficit, your body will burn fat from wherever you have it stored. In general, most people lose fat deposits in a "first on, last off" pattern. Those pesky problem spots will most likely be problem spots to the bitter end, unfortunately. And weight loss is not likely to change your basic body shape—just your size.

Fitness and Performance
FACT: Although women naturally carry additional body fat, it does not impair fitness, performance, or health. In fact, women who reduce their body fat below 12% may experience loss of menstruation, bone density problems, and an increased risk for breast and endometrial cancers, as well as other problems associated with poor nutrition.

Gender differences in muscle size, speed, and strength are mainly the result of testosterone-related differences in the quantity of muscle mass. There's no evidence of gender differences in the quality of the muscle itself. Women will respond equally well to both strength training and aerobic exercise, improving in strength, endurance, speed and efficiency.

The maximum intensity and duration women can achieve during aerobic exercise is typically 5-10% less than their male counterparts. This is because women typically have 5-10% less hemoglobin (an iron-containing protein in red blood cells that helps deliver oxygen to working muscles). Women who find themselves unable to workout as hard or as long for no apparent reason (or during that time of month) should ensure they're getting enough iron, vitamins and B vitamins. If the problem persists, get checked for iron deficiency and anemia.

Body Image & Body Satisfaction
Recent national studies involving over 11,000 high school students and 60,000 adults found the following differences in how males and females feel about their bodies:

• Among adults, 48% of women and 26% of men described themselves as overweight, while 38% of the women and 24% of the men were trying to lose weight at the time of the survey.
• Men showed a greater tendency to see their weight as normal when it was actually above normal according to their BMI; women were more likely to see themselves as overweight with a normal BMI.
• Among high school students, 44% of the females and 15% of the males were trying to lose weight. Females were four times more likely to restrict calorie intake than boys, who more often reported using exercise as a weight loss method.
• 55% of women reported being dissatisfied with their weight, compared to 41% of men. Both men and women rated "health concerns" lower than appearance and social acceptance as reasons for their dissatisfaction. Although excess body fat was the number one cause of dissatisfaction for both men and women, over 60% of men (and only 10% of women) reported being significantly distressed about lack of muscle development.
• Among individuals who were classified as underweight according to their BMI, 83% of women reported that they liked their appearance, compared to 77% of men.
• Males were significantly more likely to report that regular exercise made them feel good about their bodies, while women were more likely to report that changes in their weight influenced how they felt.
• The magazines most read by women had 10 times more diet and weight-loss related content than magazines read by men, which featured content related to body building, fitness, muscle toning, and muscle building supplements.
• Males and females reported similar problems with emotional eating. However, men were more likely to report high protein foods such as meat as "comfort foods," while women were more likely to turn to high carbohydrate foods such as sweets.

Despite their apparent lack of fashion sense, men are very much concerned about their appearance. In fact, men and women share the same obsession—washboard abs. But the genders differ when it comes to other major concerns. Women tend to focus on firm, round gluteus maximus muscles, while men pursue the overdevelopment of biceps and triceps muscles.

Speaking on behalf of men everywhere who have been rejected (on aesthetic grounds) from membership to the Federation of Muscle Shirt Wearers, this writer wants to express his appreciation to those women (and men) who remain firm in their convictions that it's not the packaging that's important, but what's on the inside that counts.

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direct link to article: http://www.sparkpeople.com/resource/fitness_articles.asp?id=603
sources: http://www.sparkpeople.com

7 Ways to Make Water Taste Better:
By Jen Laskey

Reiki: Healing Injury in Unexpected Ways
By Melissa Eisler; Active.com

Trisha Huszka was 18 when she suffered her first knee injury at a rugby game. She loved the sport, but college rugby demanded a rigorous practice schedule—her team would practice four days a week for a minimum of two hours and then play one to three games on the weekends. Her team ran an average of 10 miles each practice. Plus she was constantly on her feet waitressing at night; so it seemed like her knee would never fully heal.

"I always taped up my knee during games," Huszka said. "I couldn't really run without knee support. I would get deep tissue massages regularly, which helped a lot, but there was always swelling and pain in my knee."

One day when Huszka was 22,  she went to see her massage therapist for her regular deep tissue massage. But this session was unlike any other.

"At one point during the massage, I remember thinking, `Did she fall asleep? She must be tired. Why is she hanging out in that one spot for so long?' She cupped her hands around my knee; I didn't know what she was doing." Huszka recalled. "To be honest, I just relaxed enough to zonk out and didn't think about it again. The next thing I knew the massage was over."

Huszka didn't have much expectation for the massage. She'd been seeing the same massage therapist for years, and the sessions always helped, but never resulted in dramatic changes.

"The next morning when I woke up, I remember feeling really relaxed and my whole body just felt better. Then I realized my knee wasn't swollen or in pain," Huszka said. "When I asked my massage therapist what she had done, she said it was reiki—a type of energy work she was learning. I couldn't believe the improvement. I even stopped wearing my support in games. It was the best my knee had felt since I had started playing rugby."

Trisha went back to playing rugby six days a week. No longer needing to focus on treatment, Trisha worked on strengthening her knee so she could rack up drop goals and conversions for her Western Connecticut University team. 

About a year later, Huszka's love for nature and hiking resulted in a diagnosis with Lyme disease. She visited an infectious disease specialist who began her treatment with a month and a half of double dosage oral antibiotics. When that didn't work, he put her on IV antibiotic therapy--one hour every day for another six weeks.

"I couldn't lift or do anything with my left arm for that month and a half. It was very painful," Huszka said. "I would wake up to do my medication and then go back to bed."

After several months of antibiotics, the doctors told her, "Well, that's about all we can do. We can't give you any more antibiotics."

"I actually felt worse than when I started with the doctors," Huszka said. "I was 24 years old and couldn't even walk up the stairs without taking a break. I slept 16-20 hours a day and had to drop out of classes because I couldn't function properly."

Fed up with doctors and traditional medicine, Huszka decided to call her massage therapist, who she hadn't seen in a few months. "I didn't know what else to do or if she could even help, but I was in so much pain I could barely stand someone touching me."

The therapist recommended doing three reiki sessions not more than one week apart.

"After my first session, I went right to sleep…for 16 hours. Then I woke up, used the bathroom, ate something, and went right back to bed for another eight hours," Huszka said. "When I woke up, it was the first time since I had been diagnosed with Lyme disease that I could move around, and my whole body wasn't aching. I felt awake. I was so happy."

"It was crazy to think that I was in and out of the hospital, talked to so many doctors and people to help me with the disease, and no one really had answers. Reiki was the most abstract thing I tried--and it actually worked. After the first session, I felt like a completely different person."

Reiki helped Huszka so much, she decided to learn how to practice the healing art. She took the first-, second- and mastery-level classes and moved to San Diego in 2002 to start her own practice.

Her first year in California, Huszka got her massage therapy license from the Professional School of Bodywork so she could start integrating the therapies. Massage and reiki work so well when done together. They've shown Huszka the importance of trying something new.

"Before my first reiki session, I didn't have a lot of expectation and it all just seemed too hoovey groovey for me," said Huszka. "But I had faith in the person working on me, so that was enough for me to be open. And I think that's all you need for it to work–-is to be open. If you are open to the idea that something new could help, you may be pleasantly surprised to find out what works for you."

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direct link to article: http://tinyurl.com/clk7y5
sources: http://www.active.com

Guide to Injury Prevention and Recovery
By Michelle Andrews; Women's Health

Sprained ankle. Tennis elbow. Shin splints. They are ugly injuries to be sure. And you'll probably get one of them sometime. Studies show that most women do.

It doesn't matter whether you practically live at the gym or your idea of a workout is a daily run to the corner 7-Eleven for Red Bull and a pack of Bubble Yum—something nasty is waiting to knock you off your feet. And there you'll be: prying the childproof cap off that bottle of Aleve. Icing your swollen ankle with a bag of frozen peas. Lying motionless in bed at 11 in the morning, trying to make sense of the mind-numbing repartée on The View.

But you know what? There are some simple (ridiculously simple) stretches and strengthening moves that can go a long way toward keeping you off the sidelines. "Taking the time to work weak areas pays off in the long run by minimizing stress on the joints and connective tissues," says Lisa Callahan, M.D., medical director of the Women's Sports Medicine Center at the Hospital for Special Surgery in New York City.

We talked with trainers, doctors, and physical therapists to find out which eight aches and breaks you're most likely to face on the court or the track—or even stepping out your front door—and how to avoid them.

Anterior Knee Pain Syndrome

Triggers: Running, skiing, hitting the StairMaster every time you go to the gym.

Up to 25 percent of women will at some point suffer from anterior knee pain syndrome (sometimes called runner's knee). Factors such as loose knee ligaments, a wide pelvis, or weak quads can pull the kneecap out of alignment, inhibiting them from moving smoothly over the joints. This can lead to excessive wear of the cartilage, causing pain and irritation.

Tip-off: A dull, nagging ache that feels worse when you're walking down stairs (when your quads are doing most of the work) or sitting (when cartilage under the kneecap can become irritated).

Comeback strategy: Physical therapy to build strength and flexibility in the quads and hip abductors (the muscles that run up your outer thighs from your knees to your hips), which help keep the kneecaps in place. Think squats. Lots of squats.

Time on the sidelines: Four weeks to six months. The longer you've been hurting, the longer it takes to recover.

Prevent it with: The Total Hipster. Women tend to have weaker hip muscles than men (experts aren't sure why, but they speculate it's because of our wider pelvises, plus habits like sitting with our legs crossed). Sick of squats? Try this move:

Lie on your side with your knees bent and your legs pulled in slightly toward your chest. Keeping your feet together, twist at the hip and raise your knees off the floor as far as you can without lifting your feet. Do 10 reps on each side two to three times a week.

ACL Tear

Triggers: Basketball, soccer, skiing, taking a header on a slick sidewalk.

The anterior cruciate ligament (ACL) is a tight band of tissue that binds together the bones in the knee to keep the joint stable. If a sharp turn or tumble forces the knee to overtwist or straighten beyond its natural range, the ACL can pull apart or snap. In sports that both men and women play, women are five times as likely as men to go weak in the knees. The exact reason isn't clear—some experts cite differences in hormones or muscle strength.

Another theory is that our wider hips cause the thighbone to slant at an angle toward the knee, possibly rotating the joint inward. This would make it tougher for the nearby ligaments and tendons to hold the knee in place.

Tip-off: A "this cannot be good" pop, accompanied by sudden, searing pain. The intense ouch may disappear within a few minutes, but your knee may begin to look more and more like an overstuffed kielbasa.

Comeback strategy: Two out of three people need surgical reconstruction. The one-hour-plus outpatient procedure typically uses part of a tendon from the knee or tissue from a cadaver to replace the ACL. Then you face several months of PT to strengthen and improve the range of motion of the thighs, hamstrings, and hips. (More squats—yeah!)

Time on the sidelines: Three to six weeks before resuming everyday activity; up to six months before you're back on the court or the slopes.

Prevent it with: The Hamstring Hammer. Strong hamstrings will help keep your leg bones in place and take pressure off the ACL. Stand with your feet hip-width apart. Keeping your thighs parallel, bring your right heel up toward your butt. Hold for two seconds. Do 10 reps on each leg two to three times per week.

Ankle Sprain

Triggers: Trail running, tennis, soccer, falling off your stilettos while leading a wedding reception conga line.

When you land on an uneven surface, your ankle can twist and roll underneath you, stretching or tearing the ligaments.

Tip-off: Pain, swelling, and bruising, usually on the outside of your ankle.

Comeback strategy: Icing the area, then an ankle splint and crutches for two to three weeks to help speed healing.

Time on the sidelines: One to six weeks, depending on the severity of the sprain.

Prevent it with: The Pedal Pusher. Sit with both legs in front of you and a resistance band wrapped around the ball of one foot. Holding the ends of the band taut, push your foot away from your body as if you're stepping on a gas pedal. Hold for two to three seconds. Do three sets of 10 reps on each foot twice a day. 

Stress Fracture

Triggers: Basketball, soccer, overtraining for the next Corporate Challenge 10K.

If the muscles around your bones aren't strong enough to absorb the shock of repetitive pounding, your frame becomes more susceptible to snaps. Fractures typically occur in the feet or the lower legs, which bear the brunt of your weight during exercise.

Tip-off: Pain, swelling, or tenderness that worsens over several weeks or months.

Comeback strategy: You probably won't need a regular cast, but your doc might recommend using a walking cast or crutches for about a month or so to ease pressure on the bone.

Time on the sidelines: Six to 12 weeks.

Prevent it with: The Calf Killer. Strong, sturdy calves act as shock absorbers. To toughen them, perch on the edge of a step. Slowly rise up onto your toes, then lower your heels till they dip below the top of the step. Do 10 reps three times per week.

Shoulder Impingement

Triggers: Swimming, tennis, yoga, painting the ceiling.

Because women have looser connective tissue than men, our rotator cuff (the tendons and muscles that give the shoulder a wide range of motion) has to work harder to keep the joint stable. If too many overhead movements inflame the cuff, it can get pinched, or impinged, under the shoulder blade.

Tip-off: A dull pain that grows sharper when you reach overhead or put weight on your shoulder.

Comeback strategy: Physical therapy to tone the surrounding shoulder muscles, which will relieve stress on the rotator cuff.

Time on the sidelines: Two weeks to a couple of months.

Prevent it with: The Shoulder Shaker-Upper. Build a stronger cuff. Lie on your left side with your knees slightly bent. Holding a 3-pound barbell in your right hand, rest your upper right arm against your side with your elbow bent 90 degrees and the weight resting on the floor. Slowly rotate your shoulder and lift your forearm until it's perpendicular to the floor. Do 10 reps on each side two to three times a week.

Low Back Sprain/Strain

Triggers: Golf, tennis, Pilates, lifting a case of bottled water at Costco, pretzel positions between the sheets.

Baby got backache? When the muscles become overworked or overstretched in any direction, your back can feel as if it's been put through a shredder. One wrong twist and you're spending Sunday horizontal (and not in the fun way).

Tip-off: Pain that worsens over 24 hours and is sometimes accompanied by stiffness and muscle spasms.

Comeback strategy: Rehabilitation, plus an OTC painkiller. If you're still bed-bound after 48 hours, or if your butt or legs feel weak or numb, see your doctor. He may order X-rays to rule out a disc injury.

Time on the sidelines: You'll be up and around within a couple of days, but it could take up to six weeks before you can head back to the gym.

Prevent it with: The Groin Grinder. Your abs and lower back are like flip sides of the same coin. Strengthen one side and the other will benefit. Try some serious ab-chiselers, or (if the Twisting Windmill sounds a little intimidating). Try lying on your back with your knees bent and your feet flat on the floor and your arms by your sides, palms down. Slowly raise your butt and your lower back off the floor so that you could draw a straight diagonal line from your shoulders to your knees. Hold for five seconds. Do five reps two to three times a week.

Tennis Elbow

Triggers: Tennis, raking leaves, screwing together Ikea furniture.

This one happens when the tendons that run up your forearm develop tiny tears where they attach to the elbow. It can be triggered by any repetitive activity in which you twist or rotate your forearm—not just by backhands.

Tip-off: Burning pain on the outside of your elbow (near your funny bone) that intensifies over weeks or months.

Comeback strategy: A wrist splint and rest, then physical therapy to help strengthen the forearm muscles. In rare situations, you may need surgery to remove a portion of the damaged tendon.

Time on the sidelines: Four to six weeks for the initial inflammation to ease up.

Prevent it with: The Forearm Crush. The most effective way to make your forearms Popeye-strong is also the easiest: squeezing a tennis ball. Crush for three seconds, then release. Work up to five sets of 20 reps on each hand once a day.

Shin Spints

Triggers: Running, jumping rope, overdoing your Dancing with the Stars routine in ballroom class.

When you land on your feet, your shins absorb a force equal to six times your body weight. Too much bounding around, and the sleeve of connective tissue that surrounds the bone can become overworked and inflamed.

Tip-off: Burning pain, swelling, and tenderness along the front or side of your shin.

Comeback strategy: Slashing the frequency and intensity of your training, then building back up more slowly. As a rule, if you're a runner, you shouldn't increase your distance or pace by more than 10 to 15 percent per week.

Time on the sidelines: From a couple of days to two weeks.

Prevent it with: The Toe Tussle. For shins that can withstand more stress than an air-traffic controller, sit in a chair with your knees bent 90 degrees and slowly tap your toes on the ground. Work up to 100 taps at a time. It's harder than you think.

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direct link to article: http://www.active.com/fitness/Articles/Guide_to_Injury_Prevention_and_Recovery.htm
sources: http://www.active.com

Martial Arts: Your Style?
by Doug Peeples for MSN Health & Fitness

In the vast expanse of martial arts, you can have almost any flavor you want: fast or slow, hard or soft, full contact or no contact. Unfortunately, like anything else, you also can have good or bad classes.

The process of choosing a system gets even more complicated because almost all of them have subsystems and variants.

An example: Wun Hop Kuen Do, developed by Grandmaster Al Dacascos, includes elements from kung fu, karate, aikido, judo, jujitsu and escrima, a Filipino empty hand and stick fighting system.

Budding martial artists should know, for instance, that tae kwon do has two distinct styles that bear little resemblance to one another. The "new" style, developed for the 1988 Olympics, was designed for offensive, full-contact competition. The traditional style has limited contact and emphasizes form, spiritual development and self-defense, elements missing from the sport style.

Here's a brief rundown of the most popular martial arts forms:

• Karate: a hard, linear Japanese style that emphasizes striking techniques. During its evolution, karate adopted elements of Zen Buddhism. Buddhism's influence (whether meditation is part of the class routine) varies from school to school. Styles also vary. Karate is also a competitive sport with matches held in a format similar to boxing.
  
  
• Kung Fu: a Chinese system with a rounder, more fluid style than karate. It emphasizes a variety of punches, kicks, grappling techniques, throws and weapons. Physical and mental discipline are considered key elements of kung fu. There are several varieties. Kung fu became popular in the U.S. during the 1970s, thanks largely to Asian martial arts movies and the TV show Kung Fu with David Carradine.
  
  
• Tae Kwon Do: an extremely popular Korean martial art that relies on kicking and jumping techniques. As mentioned earlier, the traditional style emphasizes development of both character and fitness. The newer sport style is competitive full-contact.
  
  
• Judo: derived from jujitsu, judo was developed by Professor Jiguro Kano in the late 1880s. Jujitsu is considered a somewhat dangerous system because of the risks involved in its joint-locking and choking techniques. Judo, on the other hand, emphasizes throwing and leverage techniques intended to knock opponents off-balance, then put them on the ground.
  
  
• Tai Chi: another extremely popular system, tai chi is a style that focuses on inner strength, self-defense, re-directing energy and defensive blocks. Tai chi, like many other systems, has a variety of styles. Chen tai chi is a harder style emphasizing low postures. Yang tai chi is a softer, flowing style that some might think resembles ballet (minus the tutus and pointy shoes). There are many other forms. A word of caution: tai chi looks easy because it is practiced very slowly, a moving meditation, if you will. It isn't easy.

These are among the better known forms, but many more exist.

Krav Maga, a Czechoslovakian system adopted by the Israeli military and police, is gaining popularity. Capoeira, a Brazilian martial art, has both a slow style and a fast, extremely acrobatic style. The list goes on.

Picking the Right School

We asked martial arts experts, each with years of teaching experience, for advice on how to pick a good school.

"It's not necessarily the best martial artist who makes the best instructor," said Grandmaster Dacascos, who teaches a small group of students at his home in Honolulu. "It's the way the person gets the message across, how well they communicate.

"Also, look at the students. Are they respectful? Does it look like they're learning?"

He knows what he's talking about. Grandmaster Dacascos was inducted into the Black Belt Hall of Fame in 1977. A champion many times over, he's regularly on the covers of national and international martial arts magazines. His students range from kids to cops.

Master Steven Bettencourt, a seventh-degree tae kwon do black belt with 35 years of teaching experience, said he first tries to find out what a prospective student wants from martial arts.

"People usually say they don't know what they want. I ask if they're looking for fitness, self-defense, centering and balance, or if they want something highly competitive with full contact," he said.

He teaches traditional tae kwon do and hapkido in Portland, Oregon, which emphasizes the more spiritual elements of inner peace and self-esteem.

And, just as you wouldn't buy a car without giving it a test drive, try out a class or two before making a decision. Many schools offer complimentary or low-cost introductory classes.

Next question: Are you up for the physical demands of martial arts? Experts agree it isn't necessary to bulk up in the gym for a year before beginning a martial arts program.

"Your physical condition, it doesn't really matter. Martial arts will get you in shape—if you have the staying power to stick with it," said Grandmaster Dacascos. Plus, he said, kung fu and karate practice burn about 750 calories per hour, about the same as an hour of jumping rope or moderate jogging.

In the end, the style you choose probably matters less than how well you click with the instructor and the class—and what you expect to get out of it.

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direct link to article:
http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100104214
sources: http://health.msn.com/fitness

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The Keys to Flawless Running Technique
By Gary Barber; Triathlete magazine

A triathlete's stride is critical to his or her running performance. Some athletes have a stride that eases across the ground with grace and composure while others appear to strain with every step.

However, if each component of the running action is carefully analyzed and developed, even the most ungainly runners can find improvement.

Stride Components

The stride consists of two parts: the stance phase, where the leg is in contact with the ground, and the flight phase, where the leg moves through the air and prepares for contact with the ground and the next stride.

The stance phase: When a runner's foot hits the pavement, it is only in contact with the ground for about one-tenth of a second. In that short time, all of the mechanical forces that produce forward propulsion must be transferred through the leg. The powerful extension of the leg downward and backward creates the horizontal movement forward.

As Isaac Newton wrote in his laws of motion: for every action there is an equal and opposite reaction. So, the action of extending the leg backward creates a forward and upward movement (the flight phase).

The flight phase: As an athlete moves through the air, his leg swings backward and then moves rapidly forward. When the leading leg strikes, there can be a braking motion as speed is inhibited by the contact of the foot with the ground.

Athletes without efficient technique may be capable of generating substantial speed during the flight phase, but a jarring stance phase can hinder their forward progress. Overstriding is one of the key contributors to excessive braking during the stance phase.

Limb length, strength and running technique can affect stride length. Each athlete has an optimal stride length, so there is no one-size-fits-all rule; nonetheless, watch for excessive slapping of the feet on the pavement, and note that at most running speeds your right foot should strike the ground 21 times in 15 seconds.

Time yourself on your next run. If you are below 21 strikes for 15 seconds, you may be overstriding.

Doing it Right

Posture: Try to avoid exaggerated lean, either forward or back. Too much forward lean reduces the efficiency of the legs and can place strain on the hamstrings. Excessive backward lean can create muscular tension in the lower back and gluteal group, which can hasten fatigue and inhibit running efficiency.

Instead, focus on running tall. An athlete with a slouched posture places restrictions on the limbs' ability to move freely. Still, despite the need for good running posture, stay loose—not rigid. A rigid posture leads to muscular tension that, in turn, inhibits performance.

Relaxation: After spending an hour or six on the aerobars, many triathletes hop off the bike with tight, bunched shoulders. And, as fatigue mounts, athletes frequently shrug their shoulders up into their necks, limiting their arms' ability to swing freely.

Build physical relaxation techniques into your training program and race-day regimen. Work at keeping your fingers, hands and jaw relaxed; no clenched fists, as this creates stiffness and tension. Emphasize the backswing with your arms and stay smooth and symmetrical.

Cadence: Cadence, or leg turnover, is one of the keys to running quickly. Harry Wilson, coach of four-time mile world record holder Steve Ovett, once said, "If you want to run fast, you have to keep your legs moving fast."

Triathletes are well known for their dedication to high-mileage training, and while this may improve their overall strength and conditioning, it can be at the expense of leg speed.

To retain your quickness during the season, include weekly short-repeat speed sessions on either the track or the road. During the early season, before you begin your specific race-preparation phase, include several sets of 15 seconds of quick legs during every run: You needn't go hard—just increase your leg turnover.

Trunk stability: Good core, or trunk, strength provides stability to the torso and limits inefficient body movements such as twisting.

As many of the muscles that generate movement originate in the core area, good conditioning can help an athlete produce speed and cope with race-day fatigue. This conditioning can be acquired through a number of activities, including Pilates and exercises such as crunches.

Rhythm: As noted above, athletes who run with an exaggerated stride length tend to be inefficient and tire quickly. However, understriding is also inefficient. An economic stride length tries to extract the maximum amount of return for the minimum amount of effort. To this end, work on keeping your hamstrings loose, as tightness can increase fatigue and enhance the perception of fatigue.

If you try the above tips and still don't see any improvement in your running, consider having a training partner videotape you. From the tape, you should be able to pinpoint areas of tension that can reduce running efficiency.

And while running performance may not be quite as closely correlated with good technique as an activity such as swimming, getting it right on the roads will allow you to run flat-out with economy at your next race.

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direct link to article: http://www.active.com/running/Articles/The_Keys_to_Flawless_Running_Technique.htm
sources: http://www.active.com and http://triathlon.competitor.com/

Tips for Energy-Efficient Running
By Katherine and Danny Dreyer; ChiRunning

The subject of clean energy is an important one today. There are many good reasons to reduce our over-reliance on carbon based fuels, become more efficient in how we use energy, and use clean fuels that don't create as much waste and environmental damage.

The same is true for the way we take care of our own bodies, which can be viewed as a microcosm of the world around us. ChiRunning and ChiWalking are meant to set up the conditions so that:

1. You are more energy efficient.
2. You are using clean energy sources that don't cause waste.
3. You're not setting yourself up for injury.

In our many discussions about energy efficiency and clean sources of energy, it was difficult to narrow down the topic. We could (and may) write a series of articles about clean energy that could include: how your thinking can be either a toxic fuel or a source of energy and inspiration, clean energy from a clean diet, the relative energies of chi and sunlight, and so many more. The subject is as vast as it is important.

It's worthwhile to stop and ask yourself, "What is my energy source?" Is it coffee, sugar and white flour? Or, is it clean, slow-burning carbohydrates? Is it a desire to win, or a desire to learn? Are you using force or finesse? Are you wasting energy, or making the most of the time and energy you have? When you ask yourself these questions it can help you make wise choices in your life.

As you become more efficient with your running, you can reduce your reliance on inappropriate muscle usage. Three negative things that can happen when you overuse your muscles are wasting fuel, producing excess amounts of lactic acid and running the risk of overuse injuries such as tendonitis, muscles tears and strains. Examples of inappropriate muscle usage include: using your hamstrings to pull yourself forward, using your calves to push yourself off the ground, and absorbing shock with your quads.

Running with tight glutes, tight shoulders, or a tight pelvis can increase the workload to other muscles. Whenever you are using muscles that should not be used, or are overusing them, you are misusing energy and wasting fuel.

Every aspect of ChiRunning and ChiWalking is about creating energy efficiency and preventing injury. The first thing we do is set up the conditions for energy to flow easily through the body by creating good posture. Good posture also allows the body to take advantage of gravity for propulsion, and therefore need less energy. Engaging your core muscles helps keep your posture in line, which then allows many other muscles to relax. Using gravity for propulsion significantly reduces muscle usage throughout your body.

Just as there is coal and there is solar energy, which we might look at as different densities of fuel, (coal being a high density, high waste fuel and solar energy being a low density and low waste fuel) there are high and low density fuels available for use by the human body. Muscles require high density fuels in the form of carbohydrates and fats. By far the cleanest and cheapest source of energy for running the human body is chi.

Master Xu uses his mind to direct his chi to move his body. Now that is clean burning fuel, because chi energy does not burn, it just moves, leaving no waste behind. Movement that is aligned and relaxed actually increases the amount and flow of chi in your body. Moving chi through your body nourishes all the muscles, organs and soft tissue of the body leaving you energized and feeling a sense of ease and flow instead of soreness and recovery.

Moving With Efficiency

If you're relaxed enough, the oncoming force of the road will pull your leg to the rear, which pulls your hip to the rear, rotating your pelvis. This, in turn, twists your spine and basically loads the rubber band of your connective tissue and tendons that runs all the way from your elbow to your opposite ankle. Once your foot comes off the ground, that rubber band wants to recoil to its original shape.

This recoil of your tendons and connective tissue acts as a rubber band, bringing your legs forward into the support stance without your leg muscles contracting. When you can run this way, you'll be burning only a tiny percentage of the fuel you are presently using to swing your arms and legs. When you can tap into the propulsive forces of gravity, the recoil of your tendons, and the flow of your chi, your running will make an octave leap into a much higher level of efficiency. Your body will then require less fuel, less recovery time and be much less susceptible to overuse injuries of any kind. Then you can look forward to gaining energy as you run or walk instead of expending energy. It's not just a concept. Through constant practice it can become your reality.

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direct link to article:
http://www.active.com/running/Articles/Tips_for_Energy-Efficient_Running.htm
sources: http://www.active.com and http://www.chirunning.com

1. Cardiovascular Exercise
Cardiovascular (aerobic) exercise has been touted for years as a key to effective fat burn. Most experts agree -- a fitness program with the main goal of achieving weight loss must include at least three weekly cardio workouts. This translates into 20 to 30 minutes (or up to 60 minutes when working at lesser intensities), of any physical activity that gets your heart to beat at a rate that's 60 to 90 percent of its maximum.

The specific exercise isn't as important as its affect on your heart rate (and breathing rate). Generally speaking, cardiovascular exercise involves working the major muscles of the lower body in a continuous, rhythmic fashion. Activities such as brisk walking, jogging, riding a bicycle and jumping rope all qualify as aerobic exercise and should be incorporated into your weekly fat-burning regimen.

2. Strength Training
There seems to be a lot of misunderstanding regarding strength training, even amongst people that strength train on a regular basis. When you lift weights (or engage in any other type of strength training), you pit your body against a challenging (but controllable) level of resistance. If done right, muscles will adapt and grow stronger as they anticipate a progressively more difficult workout.

This muscle growth will take the form of a sculpted and more toned physique, and unless taken to an extreme, will usually not materialize into big and bulky muscles. But what about that layer of fat that floats over every inch of your otherwise sculpted body? An increase in lean muscle, if only slight, will result in an increased basal metabolic rate, your body's requirement for fuel at rest.

If you consider that almost all the burning of body fattakes place inside muscle tissue, it's logical to assume the more muscle you have -- the more fat you'll burn just to exist. This translates into a 24-hour-a-day increase in demand for fat as fuel, and if accompanied by a steady decrease in supply, will result in major fat loss.

3. Flexibility Training and Yoga
Many would question the connection between stretching and fat burning. Flexibility training increases the effectiveness of the rest of your fitness program in many ways. It cuts down on injury and recovery time, reducing next day soreness, getting you back in the gym sooner. Stretching improves performance, balance and speed of motion, allowing you to perform more work in less time.

Interspersing some stretching exercises into an otherwise strength training routine keeps you moving between sets, adding to the overall caloric consumption of your workout. Yoga, with its unique blend of stretching and strengthening exercises, has gained unprecedented popularity. Many fitness enthusiasts, who at one time wouldn't be caught dead in a cat pose, now find themselves attending regular yoga classes -- and looking as lean and fit as ever.

4. Sleep, Rest and Recovery
Most of us won't resist this one, but you'd be surprised at how often lack of sleep or rest is the culprit behind a failed weight loss program. More of a good thing isn't necessarily better. When putting together a fitness and weight loss plan, be sure to include adequate recovery periods between workouts. Rest at least 48 hours between full body strength training sessions and limit cardio to no more than 3 to 6 hours a week. If over-trained, your body will break down, you'll lose precious lean muscle mass and actually get fatter.

Do whatever it takes to ensure a good night's sleep. Get a new mattress, install heavier blinds or go to bed earlier. During sleep, the body's recovery processes go into high gear. Depending on activity levels and individual requirements, get 7 or 8 hours of sound, restful sleep every night.

5. Meditation and Stress Reduction
Meditation has been proven to minimize the body's reaction to stress and alleviate many stress-related health problems. But few realize that it can actually raise your body's levels of the anti-aging hormone, DHEA. Also available as an over-the-counter supplement, DHEA is a precursor to testosterone, which is necessary for muscle growth and fat loss. DHEA and testosterone levels decline with age, but tests conducted on people that meditate on a daily basis reveal that serum DHEA levels were restored to much more youthful levels.

In addition, stress has been found to generate dangerously high levels of the naturally occurring hormone cortisol, which is produced by the adrenal glands. Cortisol has a major role in the regulation of blood pressure and cardiovascular function as well as regulation of the body's use of proteins, carbohydrates and fats. When cortisol is secreted, it causes a breakdown of muscle protein, leading to the release of amino acids into the bloodstream. This process can also raise blood sugar levels.

Meditation, or any other form of stress reduction, can balance this hormonal shift. You can use your meditative sessions to visualize how you'd like to look, or even imagine yourself engaged in activities you once enjoyed. This type of visualization technique has been found not only to relieve stress, but also to increase your odds of achieving goals you've set -- a nice fringe benefit.

If your goal is to burn fat, take a five-pronged approach. Combine the above five methods with a sensible eating program, and you'll be on the road to unprecedented fat loss and a health and fitness program that you'll stay with for a lifetime.

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Learn to Love Strength Training: Improve Your Health and Your Appearance
-- By Leanne Beattie, Health & Fitness Writer

I'll admit it—I'm vain. So when I put on my summer tank tops a few months ago and noticed the dreaded "batwings" growing on the back of my arms, I panicked. I was too young to have my arms jiggling when I moved! I had to do something, fast—something more productive than hiding behind long-sleeved shirts for the rest of my life. I had to tone up my arms.

An information junkie, I have read about so many strength training routines that I could give Charles Atlas a run for his money. Notice I said read about strength training, not done it. But it was time to face the facts—and time to put my knowledge to work and actually use the dumbbells that were gathering dust under my bed.

So, with my doctor's approval, I set out to whip my arms (and legs) into shape. Being a real packrat, I also had piles of fitness magazines and printed web pages on the topic. Once I started reading about strength training in more detail, I was amazed at how beneficial a weight routine is to your body—and for your health. I took a few notes so I wouldn't forget those facts, and posted them around the house to keep me motivated and remind me of my goals.

Whenever I was tempted to drop the weights and grab a cookie instead, this is what I reminded myself: The top 10 reasons everyone should strength train (and LOVE every minute of it):

1. Strength training preserves muscle mass during weight loss.
According to a University of Michigan research study, at least 25% to 30% of weight lost by dieting alone is not fat but lean tissue, muscle, bone and water. However, strength training helps dieters preserve muscle mass while still losing weight.

2. Strength training elevates your metabolism.
Starting in their twenties, most people (especially women) lose half a pound of muscle every year if they aren't strength training to preserve it. After age 60, this rate of loss doubles. But regular strength training can preserve muscle throughout the lifespan, and rebuild the muscle lost.

3. Strength training helps you lose weight more easily (or eat more without gaining weight).
Since muscle is active tissue (unlike fat, which is inert), it requires energy to maintain. The more muscle you have, the more you can eat without gaining weight. Strength training can provide up to a 15% increase in metabolic rate, which is helpful for weight loss and long-term weight control.

For every additional pound of muscle you gain, your body will burn about 50 more calories each day. A study by Wayne Westcott, Ph.D., from the South Shore YMCA in Quincy, Massachusetts, showed that a woman who strength trains two or three times a week for eight weeks gains 1.75 lbs of muscle and loses 3.5 lbs of fat.

And John Hopkins researchers found that while aerobic exercise burns more calories at the time you are exercising, your metabolism returns to normal about 30 minutes after you finish your workout. Individuals who perform strength training, however, elevate their metabolisms (burn more calories) for two hours after their workouts end.

4. Strength training increases bone density.
A study conducted by Miriam E. Nelson, Ph.D. of Tufts University found that strength training increases both muscle mass and bone density. Dr. Nelson's research showed that women who lifted weights did not lose any bone density throughout the study, and actually gained an average of 1% more bone mass in the hip and spine. Non-exercising women lost 2% to 2.5% of bone mass during the same period of time.

Another University of Arizona study showed a 3% increase in spine and hip bone mineral density after an 18-month strength training program among women, ages 28 to 39.

5. Strength training counteracts depression.
In a study of 32 men and women who suffered from chronic depression, Nalin Singh, M.D. and Tufts University associates divided the individuals into two groups. They directed half to perform strength training while the other half received health information. After three months, 14 of the 16 members who lifted weights felt better and no longer met the criteria for depression.

A Harvard study also showed that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling alone.

6. Strength training reduces sleep difficulties.
Ten people in Dr. Singh's strength training group (see reason 5, above) also reported sleep difficulties at the start of the study. After 12 weeks, six of the 10 reported they no longer had trouble sleeping—they fell asleep more quickly, slept more deeply, awakened less often and slept longer.

7. Strength training reduces your risk of diabetes.
Adult-onset (Type 2) diabetes is a growing problem, with over 14 million Americans suffering from the condition. Research shows that strength training can increase glucose utilization in the body by 23% in just four months. As muscles contract and relax during exercise, they use sugar for energy. To meet this energy need, your body uses sugar supplies in your blood, reducing your blood sugar levels.

8. Strength training lowers your blood pressure.
The University of Arizona study (see reason 4, above) also showed resting blood pressure (RBP) levels were impacted by strength training. Strength training participants shifted from the high-normal RBP category to normal RBP levels. Regular exercise, including strength training, strengthens the heart, allowing it to pump more blood with less effort. The less your heart has to work, the less force (or pressure) is exerted on your arteries.

9. Strength training helps you age more gracefully.
As you age, muscle mass decreases (if you're not working to preserve it), which can cause skin to sag in not-so-pretty ways. By strength training, you can fight age-related muscle loss and maintain a more youthful physique.

10. Strength training improves your quality of life.
Building muscle allows you to get more out of life. Everyday activities, such as lifting children (or grandchildren), carrying groceries, and working in the yard are much easier when you're not struggling with the effort. Being in shape also makes you more confident, helps you stand taller and makes you feel great about yourself. And what's better than that?

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direct link to article: http://www.sparkpeople.com/resource/fitness_articles.asp?id=636
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