Excerpted from Rodale Inc.'s book 2-Week Total Body Turnaround
Getting started: Tip one
Even a small amount of exercise can help boost energy, according to a recent study in the Journal of Psychotherapy and Psychosomatics. Researchers found that among 36 healthy sedentary adults who experienced persistent fatigue, those who performed regular low-intensity exercise (similar to a leisurely stroll) three times a week had a 20 percent improvement in energy levels and a 65 percent decrease in feeling of fatigue.
Getting started: Tip two
Walking is the most popular fitness activity in the Unites States, with more than 898 million participants.
Getting started: Tip three
A review of studies by researchers in the Netherlands found that the better your cardiovascular fitness, the more blood flow goes to the brain. This increases the number of new neural connections, as well as that production of chemicals that carry messages to the nerves—all of which makes you mentally sharper.
Getting started: Tip four
Regular strength training adds enough muscle to keep your metabolic engine revving. One 15 year study of more than 2,800 men and women conducted at the YMCA in Quincy, Mass., found subjects gained on average 3 pounds of muscle and lost 4 pounds of fat, while also dropping 2 inches around the waist, after following a regular strength-training program for 10 weeks—and that's without making any significant changes to their diets!
Fitness: Tip one
You'll get the same aerobic benefits splitting your workout into smaller chunks as one longer, continuous plan. Studies have shown three 10-minute workouts offer the same fitness and health benefits as one 30-minute one.
Fitness: Tip two
Intervals aren't just a weight-loss tool: They're also good for your heart. A recent study form McMaster University found that doing four to six 30-second sprints three days a week was just as effective as exercising for 40 to 60 minutes five days a week in improving artery structure and function.
Fitness: Tip three
To get more out of virtually every resistance exercise, engage your core muscles, especially your deep abdominals (the ones that contract when you've trying to zip up a tight pair of pants). A recent Canadian study found even in basic strength moves like deadlifts and squats, the abdominal and lower back muscles play a significant role. The stronger your core, the better results you'll get all over—not to mention flatter-looking abs.
Fitness: Tip four
Adding a balance challenge to a strength exercise not only is more practical (the better balance you have, the lower your risk of injury, especially as you get older), it also equals a better workout. When you wobble, you're engaging your abdominal muscles, as well as those on the standing leg (especially your glutes). Result: A better workout for your abs and butt. The good news is that improvements in balance come quickly! In one study, 11 healthy women in their 70s improved their balance by 25 percent over the course of a five-week training program.
Nutrition: Tip one
Another very important healthy-eating tip to keep in mind: It's not just what you are eating, it's how you prepare it. Think about chicken breast: You can grill it with just a little bit of cooking spray or olive oil for about 140 calories, or bread it and fry it for 220 calories (and 9 grams of fat). That's 57 percent more calories for the same basic food! I try to prepare my own food at home, where I am in control. It tastes better, there are fewer preservatives, it's more nutritious, and it's often much cheaper than what you will find in the store. At the end of the day, your prep time will be similar, and your food fresher. My kids would rather eat a piece of seasoned, grilled chicken, some fresh-cut watermelon, and a few baby carrots than a chicken pot pie. Good habits start young!
Nutrition: Tip two
Many of my clients are completely addicted to diet soda. After all, with zero calories, how bad can it really be? Surprisingly, research is showing that artificial sweeteners may actually promote weight gain. Researchers theorize that artificial sweeteners can interfere with your metabolism and your body's ability to count calories, causing you to overeat later on. Plus, research has shown that drinking too much diet soda can have an adverse effect on bone health. Bottom line: The occasional diet drink won't do you any harm, but don't go overboard. When it comes to artificial sugars and their safety, I refer to my favorite food watchdog, the Center for Science in the Public Interest. So far, only sucralose has earned their "safe" grade, but keep checking for the most up-to-date information on foods and additives.
Nutrition: Tip three
Researchers at the University of Liverpool gave young adults lunches and snacks on four separate days. On half of their visits, the subjects chewed two sticks of gum after lunch. The subjects said they felt less hungry after chewing gum, and when they were offered treats like cookies, chips, or candy three hours after lunch, they ate an average of 36 fewer calories than when they hadn't had the gum.
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