“the danger zone”: It’s good to eat in response
to hunger, but arriving at a party as hungry as a lion is
going to make your appetite roar once you see the party food.
Have a low fat snack of lean meat or cottage cheese or nonfat
yogurt before you go.
regulation is affected by activity. Low levels of physical
activity – less than an hour per day - disrupt the natural
regulation between appetite and calorie requirement. Walking
an hour per day can improve appetite control.
up – not out.
Foods low in fat and high in water content help signal your
brain that you’ve eaten enough. Fruits, vegetables and
low fat dairy products help control appetite.
of sleep affects appetite regulation. Leptin is a peptide
produced naturally that reduces appetite by acting on receptors
in the brain. Sleep deprivation decreases the amount of leptinproduced, encouraging overeating.
curb appetite, start with a cup of broth soup (not cream)
or salad with low fat dressing.
the stairs at work. Stair climbing increases the heart rate,
improves postural muscles and is a great workout for the legs.
your dusty treadmill or stationary bike in the basement with
sweat instead of a wreath. Start with 10 minutes per day and
work your way up one minute per day.
muscle through weight training helps burn fat, since muscle
burns energy through supporting and moving your body about.
Even when your sitting still muscle burns more energy than
fat. This is why weight training is an essential part of a
healthy weight maintenace program.
longer you exercise in a single session, the more prone you
are to injury. Although fatiguing your muscles is generally
a good idea depending on your goals, a fatigued muscle is
more easily injured. Using proper form and technique becomes
even more important when your muscles are fatigued.
crunch is more safe and effective than its antiquated cousin
the sit-up. To do the perfect crunch... lie on the floor with
knees bent and arms crossed in front of your chest. Pull your
belly button in towards your spine and slowly contract your
abs, lifting your shoulders 1-3 inches off the floor. Focus
on shortening the distance between the bottom of your rib
cage and your pelvis. Slowly lower your shoulders but don't
relax all the way.
therapy has many therapeutic benefits. It can help you "discover"
different muscles and connective tissue in your body, while
illuminating the difference between muscle soreness and an
early-stage injury. Besides... it just feels great!
By: Justin Niemi, Certified Personal Trainer, PTA
Marquette General Sports Rehab
us go into summer with a plan to increase our health and fitness.
But, in many cases expectations are set too high and when
preconceived results aren’t achieved, frustration sets
in. It’s important to start with achievable goals.
some suggestions to consider for manageable fitness resolutions:
in a fitness membership.
The first step of exercising is committing oneself to
your exercise to at least 3 days per week.
Schedule your fitness days at the beginning of the week.
Write down your workout days in a visible calendar. Make
time for yourself to maintain good health.
to an exercise program for at least two months.
Fitness takes time and energy. Don’t throw in the
towel after one month because the perfect curve or bulging
muscle hasn’t arrived. Instead, reevaluate how you
feel after that month of consistency in the gym. Chances
are, you’re feeling better physically and mentally.
Substitute water for soft drinks and juices throughout
the day. A person can subtract as much as 500 calories
out of their daily diet just by substituting water (0
calories) for the majority of fluid consumption.
your cardio training intensity.
If you are walking 2 miles in 30 minutes, try to achieve
2.2 miles in 30 minutes. It’s not just the length
of time that’s important in cardio training –
it’s also the vigor.
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