Weight lifting and strength training have long been key elements to any successful fitness program. Simply doing cardiovascular activities alone will not get you the long term results you seek. And remember, permanent weight loss is not about the short term gratification of fitting into new jeans, but rather long term lifestyle changes that lead to a longer lasting, healthier life. Now that we have gotten past that, lets explore the true benefits of strength training, how to start correctly, and the impact it will have on your life-long fitness.

The benefits of strength training. Strength training helps build muscle mass, define muscle tone, and ultimately burn more fat. Yes, you have heard that a million times, but do you truly believe it? Muscle does not weigh more than fat. A pound of chips weighs the same as a pound of bricks – they are both one pound. It just takes a lot more chips to equal a pound than bricks. Relevance? A pound of muscle looks a lot nicer on your body than a pound of fat. You are leaner, toned, and can feel confident knowing that you are doing the best you can for your body. While cardiovascular activities such as walking, cycling, and running are important, adding a strength training component to your workout will help burn excess fat long after you actually leave the gym. Now that’s truly a plus!

A good strength training workout for weight loss should consist of lighter weights and more repetitions. First and foremost, however, you must always consult with your physician before beginning any exercise program. It is highly advantageous to go to a local gym and register for a one-week trial membership. Most clubs such as Powerhouse Gym or your local YMCA, give free trials and sessions with a personal trainer. In these tough economic times, you may want to learn from a pro in during the trial, and if you like, join the gym, if not, take your knowledge and apply it at home. Once you have learned the basics, remain consistent. Start with three 20 minute sessions each week. As your body gets stronger, increase the variety of exercises, amount of weight, then vary the number of repetitions. Please see the links section for more resources on weight lifting.

The lifelong benefits of strength training are immeasurable. You have the choice of being sedentary and immobile, which could be due in part to not properly taking care of and exercising your body, or being active and on the go because you took the time out for yourself and your health. Strength training now can help build good muscle density which will protect you against fractures and breaks in your retirement years. But don’t think weight lifting is just for the younger generation. Even seniors just starting out can reap the fruits of strength training, if you just start now!

Author: PeTika Tave an Examiner from Jacksonville. You can see PeTika’s articles on PeTika’s Home Page

“Supplements are a smart addition to a healthy lifestyle,” says Dr. Luke Bucci, a certified clinical nutritionist and researcher at Schiff Nutrition. “The health aisle of your local drug store holds a large amount of options that can be confusing.”

Bucci says that just because a supplement is expensive doesn’t mean it’s the best one. “Some of the highest quality, most beneficial supplements are actually quite affordable, if you know what to look for,” he comments.

If you want the best supplements for both your health and your wallet, Bucci recommends you consider the following four:

1. Multivitamins
“A multivitamin should be taken on a daily basis and helps ensure the body gets the vitamins and minerals it needs to stay healthy,” says Bucci. “This is especially important if you’re not eating a well-rounded diet. A multivitamin can help fill in the gaps that your daily intake of food is not.”

Look for options that are tailored to your age group, such as multivitamins for women or for those 50-plus. At just a few cents a day, multivitamins are one of the most affordable ways to help maintain good health.

2. Probiotics
Can bacteria be good for us? Yes it can, if it’s the right kind. “Probiotics are bacteria that we can ingest in supplement form that help keep the natural balance within our digestive systems,” says Bucci. “Some studies have shown that probiotics can restore normal bowel function, prevent infections in the digestive tract and even help the immune system.”

When looking for a probiotic supplement, try to find one that has Lactobacillus acidophilus and/or Bifidobacterium bifidus human strains. These will be the most beneficial.

3. Omega-3 fatty acids
An omega-3 supplement is a great way to improve your heart health and maintain good triglyceride levels. Fish oil pills are the most popular way to get this important fatty acid and provide several cardiovascular benefits. But new research has discovered other omega-3 options. “For many reasons, krill oil has demonstrated itself as a better source of omega-3,” says Bucci. “Krill are tiny shrimp-like crustaceans that inhabit the cold ocean areas of the world.”

Bucci notes that krill oil contains essential omega-3 fatty acids, but these are chemically linked together in a different form — a more soluble structure that is easily absorbed by our bodies. He recommends MegaRed Omega-3 Krill Oil because it has been tested in clinical trials, is smaller and easier to swallow, and contains the antioxidant astaxanthin, which neutralizes free radicals. “Just one krill oil softgel, about the size of a coffee bean, lowers C-Reactive Protein (CRP) levels better than three large fish oil softgels. CRP is recognized as a key marker of cardiovascular health. The lower your CRP, the healthier your heart. And with krill oil, you have the benefits of omega-3 without the fishy smell or aftertaste,” says Bucci.

4. Antioxidants
Antioxidants the body needs to stay healthy are found in a variety of fruits and vegetables. Since most of us do not eat enough of this fresh food group, an antioxidant supplement is a good idea. “Antioxidants are a great way to keep the body feeling great and ward off sickness,” Bucci comments.

To get a boost of antioxidants, try taking 1,000 mg Vitamin C daily. Women should also consider adding calcium and Vitamin D.

With this information, shoppers can be more knowledgeable as to which supplements are right from them and be able to navigate the vitamin aisle with greater ease. For more information about MegaRed, visit www.schiffmegared.com or call (800) 526-6251.

Courtesy of ARAcontent

The Centers for Disease Control and Prevention recommends adults do moderate to intense aerobic activities for at least 150 minutes a week. That translates into 30 minutes for five days a week, or just over 21 minutes for seven days a week.

But the warm weather means busier schedules, so you need to find a way to fit short workouts into your hectic days.

Here are some ideas to take advantage of spring and summer weather and fit the recommended exercise you need to maintain your health into your schedule.

1. Arrive at work early and park your car at the farthest spot away from the door. Then walk briskly around the parking lot once or twice before heading inside (depending on how large your parking lot is). The fresh air and blood pumping will help you to wake up and get ready for the work day. If you’re a little more ambitious, carry small hand weights or use weighted bands around your ankles and wrists to build and tone your muscles.

2. Turn your errands into a workout. Create your weekly shopping list and head out to the grocery or department stores. But don’t just concentrate on the items on your list. Take you cart and walk up and down each aisle. Or if the weather is bad, head over to the mall and get a few laps in while window shopping.

3. Try something fun from your childhood. Remember how much exercise you used to get when swinging a plastic ring around your hips, arms and neck? Sports hula hooping takes the fun one step further, helping you to burn 110 calories with just 10 minutes of activity.

Try a weighted hula hoop like the Acu Hoop from California Sports Hoop, Inc., which helps to build cardiovascular fitness and muscles in addition to burning calories. The circular motion promotes correct body alignment and proper posture in the upper body. Plastic sculpted bands prevent the hoop from sliding down your body so you can quickly get into the rhythm of your workout.

“The best thing about hula-hooping,” says personal trainer Rosemary Torres, “is it can be done anytime, anywhere.”

4. Turn housecleaning into a workout. With a little bit of music, a broom, dustrag or vacuum cleaner, you can make housecleaning more enjoyable, tone your muscles and accomplish one of those dreaded chores. Cleaning windows is great for the arm muscles, while vacuuming gets the entire body burning calories. Once again, if you’re feeling ambitious, add the weighted bands around your ankles and wrists for a more challenging workout.

For more information on the weighted hoops offered by California Sports Hoop, Inc., or to place an order, visit www.sports-hoop.com or call (866) 700-5668.

Courtesy of ARAcontent

The findings by a team led by George Abela, chief of the cardiology division in MSU’s College of Human Medicine, could dramatically shift the way doctors and researchers approach cardiovascular attacks. Abela’s findings appear in the April issue of the American Journal of Cardiology.

“Any time there is something completely new or unique in medical research, it is met with healthy skepticism,” said Abela, who has been working with cholesterol crystals since 2001. “But we have found something that can help dramatically change how we treat heart disease.”

What Abela and his team found is that as cholesterol builds up along the wall of an artery, it crystallizes from a liquid to a solid state and then expands.

“As the cholesterol crystallizes, two things can happen,” Abela said. “If it’s a big pool of cholesterol, it will expand, causing the ‘cap’ of the deposit to tear off in the arterial wall. Or the crystals, which are sharp, needle-like structures, poke their way through the cap covering the cholesterol deposit, like nails through wood.”

The crystals then work their way into the bloodstream. It is the presence of this material, as well as damage to an artery, that disrupts plaque and puts the body’s natural defense mechanism – clotting – into action, which can lead to dangerous, if not fatal, clots.

Abela and his team studied coronary arteries and carotid plaques from patients who died of cardiovascular attacks. When comparing their findings against a control group, they found evidence of cholesterol crystals disrupting plaque.

The breakthrough in discovering the crystals’ impact came after Abela and colleagues found a new way to preserve tissue after an autopsy, using a vacuum dry method instead of an alcohol solution. The previous method would dissolve the crystals and prevent researchers and doctors from seeing the impact.

Abela also has found that cholesterol crystals released in the bloodstream during a cardiac attack or stroke can damage artery linings much further away from the site of the attack, leaving survivors at even greater risk. The research means health care providers now have another weapon in their arsenal against cardiovascular diseases.

“So far, treatments have not been focused on this process,” Abela said. “Now we have a target to attack with the various novel approaches. In the past, we’ve treated the various stages that lead to this final stage, rather than preventing or treating this final stage of the condition.”

In separate research published in the March edition of medical journal Atherosclerosis, Abela and colleagues looked at the physical triggers that can cause cholesterol crystallization. They found that physical conditions such as temperature can play a role in how quickly cholesterol crystallizes and potentially causes a rupture.

Adapted from materials provided by Michigan State University.

Because previous research had shown that reducing LDL cholesterol is significant in lowering coronary disease risks, the researchers said their findings could be clinically significant.

“Health practitioners should feel comfortable recommending barley to their patients to help reduce total cholesterol and LDL cholesterol concentrations,” they said.

Barley contains ß-glucan, an insoluble fibre which has already been shown to lower cholesterol in people who eat oats. But the effects indicated by eating barley have not received as much attention, the researchers said.

The researchers analyzed eight randomized controlled trials totalling 391 participants and evaluated the lipid-lowering effects of barley. Each study consisted of relatively few people (median 30), and had a short time duration (median four weeks).

The meta-analysis indicated that the participants who consumed barley regularly had significantly greater reductions in total cholesterol (-13 mg/dL), LDL cholesterol (-10 mg/dL), and triglycerides (-12 mg/dL) than the controls who did not eat any barley.

They found that the reduction in total and LDL cholesterol wass in line with the findings for oat-derived ß-glucan, which was expected – as both grains have similar concentrations of the fiber, at 3.5% to 5.9% of total dry matter.

However, there was no observed effect for HDL cholesterol — only a nonsignificant increase of 1 mg/dL.

The researchers could not establish a dose-response as only six of the eight studies reported the ß-glucan dose, meaning there wasn’t enough statistical data to draw any conclusions.

However, the few studies that did report doses had a range of 3 g to 10 g of ß-glucan per day.

The cholesterol-lowering effects of barley observed in this study are in line with the FDA recommendations of 3 g or more of soluble fiber daily to reduce the risk of heart disease, the researchers said.

They said the findings are also important as reductions were seen regardless of whether participants made substitutions in their diet. For example, if they replaced eggs with barley, it would be difficult to tell whether improvements in cholesterol resulted from a healthier diet or from barley.

“That significant reductions in total cholesterol and LDL cholesterol were seen regardless of whether diet modifications were mandated equally in both study groups helps guard against the issue of dietary substitution and strengthens the effects of barley use,” the researchers said.

The findings “support the routine use of soluble fibers in the diets of adult patients with and without hypercholesterolemia.”

Rice and wheat do not contain ß-glucan, but oats, psyllium, pectin, and guar gum do contain the soluble fiber.

The researchers said future studies should include larger trials to assess the dose-response relationship of barley ß-glucan.

Answer: Omega 3 fish oils are a substance that can be found in the bodies of fish. However, eating fresh fish is no longer recommended. The mercury levels that are prevalent in almost all fresh fish these days can be very detrimental to your health. However, companies have manufactured fish oil that is mercury free by processing the oils that naturally occur in the fish. Omega 3 is a type of fat that is essential for human health. Omega 3 contains two fatty acids that benefit the human body greatly, which are known as DHA and EPA.

These fatty acids have been linked to helping prevent heart disease, cancer, and many other diseases. DHA is also required by the human brain. Low levels of DHA in the brain have been linked to depression, schizophrenia, memory loss, and an increased chance of being stricken with Alzheimer’s disease. Therefore, the regular and repeated consumption of Omega 3 fish oils can greatly help affect the quality of your life for the better.

The American Heart Association recommends the use of fish oils to help your hearts performance as long as you keep your dosage under 3 grams per day, suggesting an amount roughly between 0.5 to 1.8 grams per day. Clinical trials conducted have shown that Omega 3 fish oils can reduce cardiovascular events including heart attacks, strokes, and even death.

Also, research has shown that fish oils can help decrease the risk of arrhythmias, decrease triglyceride levels, decrease the growth rate of atherosclerotic plaque, and even slightly lower blood pressure! With all these facts, there is no doubt that the regular and responsible use of Omega 3 fish oils from supplements can be of great benefit to your health.

• Excellent calorie burn. (Typically 400 calories an hour for an exercise bike, 700-800 for a road bike, and 1000 for a spinning bike.)
• Superior cardiovascular conditioning. Cycling builds stamina and increases endurance while lower resting heart rate. Generally individuals who cycle regularly have a resting heart rate in the mid to low 60s.
• Lower body toning. Cycling is especially good to build leg muscles and for women, whose problem areas are often the hips and thighs, the slimming effect can be almost magical.

Many people prefer to cycle outdoors because there’s really nothing to replace the freedom and adventure to be had exploring under your own foot power.

1. A comfortable saddle appropriate to the rider’s gender.
2. A rack to carry a water bottle. (Drinking water is recommended every 20 minutes during a lengthy ride.)
3. A ride computer that registers speed and distance traveled.
4. Gears to assist with handling terrain.
5. Appropriate illumination via reflectors and/or lights.
6. Safety helmet.

These items represent the bare minimum for safe and effective operation. A ride computer is especially important as cycling is, generally speaking, an exercise in which the rider competes against himself for better speed and longer distances traveled.

Using a Heart Monitor
As an aerobic, fat burning exercise, cycling offers multiple health benefitsWhere weight loss is the goal, it is also recommended that the cyclist use a heart monitor which includes a chest strap and a wrist unit that measures duration of exercise, time in “the zone” (your target heart rate to accomplish fat burning), average and maximum heart rate, and calories burned. One pound equals 3500 calories. If you manage a 500 calorie deficit (burn or expend more than you consume) you’ll lose approximately one pound per week.

Indoor Cycling
For individuals who do not like to be out in the elements, an exercise bike can be a comfortable way to cycle daily in the comfort of your own home. Many riders watch television while they pedal and cycling DVDs are available to create the illusion that you are traveling through the hills of the California wine country or perhaps the French countryside. Recumbent exercise bikes with their bucket seats are especially comfortable. For some riders, the different angle at which the recumbent bike places the body is even more effective for body slimming and overall the position is easier for the back and the backside.

Spinning Bikes for Indoor Cycling
Spinning bikes are a special class of exercise bikes that have weighted flywheels to simulate, as closely as is possible, the feel of riding a road bike indoors. Generally, spinning is done at a gym in a class environment or, if done at home, to directions from a DVD. The workout involves “intervals” of intense riding where the cyclist is standing in the pedals and working at maximum output balanced by seated periods of a lesser cadence. Spinning is hardcore exercise with maximum calorie burn. If you have not been working out, it’s best to get moderately in shape and to check with your physician before beginning a spinning program.

When to Cycle?
Almost any time of day is appropriate for cycling. Depending on the climate in your area, it may be best to ride in the morning or evening when temperatures are cooler. Some fitness experts recommend riding first thing in the morning before eating to stimulate the metabolism, while others suggest “fueling up” first. If you have trouble sleeping, avoid cycling just before bedtime as the stimulation will contribute to your insomnia. Regardless of when or where you choose to cycle, keep track of the numbers so you can monitor your improvement and work out at a pace and duration that will show effective results.

Benefits of Cycling
As an aerobic, fat burning exercise, cycling offers multiple health benefits. Upright exercise bikes can be purchase for as little as $150 while a recumbent will run from $300 to $600. These devices allow you to exercise regardless of the weather while road bikes get you out and about exploring and having fun while you get in shape. Spinning bikes can cost as much as $1500, so that’s an activity that will most likely send you to the gym. Regardless of the type of cycling you choose, you’ll begin to see results in a month or less, putting you well on the road to those lovely words — long and lean.