HEALTH AND FITNESS


Fitness Tips: Crunch Your Numbers



The last time you found yourself in a lab, you were probably fumbling with a Bunsen burner and flirting with your chem partner. Well, a new trend in fitness is about to land you back there--as a specimen. 


Lablike fitness testing centers are popping up at U.S. gyms to give you high-tech insights into how in shape you really are. To get the lowdown, we sussed out the four most widely available tests and asked Jack Daniels, Ph.D. (cocktails, anyone?), head distance coach at the Center for High Altitude Training at Northern Arizona University, how best to use them. "It's most important to retest every few months--using the same variables, such as location, equipment, and time--and tweak your workout plan accordingly," Daniels says. Here are all the deets you need, from what the tests measure to how to take them--and why tracking the results is key to nailing your fitness goals. 


Excercise Test:


Who should take it This fitness test is for anyone training for an endurance event, like a marathon, a century ride, or a triathlon
What it tells you The amount of oxygen your body converts into energy during each minute of maxed-out exercise. The higher the number, the more aerobically fit you are.
What you'll suffer through A nearly puke-inducing all-out effort. You get on a treadmill or a stationary bike wearing a heart-rate monitor and a funky mask hooked up to a computer to track your breathing and oxygen intake. You start out easy, but after the first minute, the administrator juices the speed every 60 seconds until you're not sure you can continue; then you maintain that intensity for another dreadful minute. A computer spits out your score. Genetics and conditions like asthma can affect your number, so the point is to get a baseline. 
How to use the results The average O2 intake for healthy women ages 26 to 35 is between 35 and 50 milliliters per kilogram per minute; an elite female athlete's could be in the 60s or above. You can raise your number by up to 20 percent if you increase your cardio 3 percent every three to four weeks.
Where to find it High-end gyms around the country. You can also check out VO2max testing.net for an online directory of locations.


MAXED OUT
See how your VO2 max measures up against the world's best athletes (all units measured in ml/kg/min)
35--50 Average woman
78.6 Joan Benoit Samuelson, Olympic marathon gold medalist
83.8 Lance Armstrong, seven-time Tour de France winner
94 Björn Daehlie, Norwegian cross-country skier
240 Alaskan huskies running in the Iditarod Trail Sled Dog Race


RESTING METABOLIC RATE (RMR) TEST


Who should take it Anyone
What it tells you The number of calories your body burns at rest
What you'll suffer through You need to be as inactive as possible--which means no heart-rate-raising activities and no food for at least three hours before the test. Once in the lab, you recline in a chair and breathe into a long tube for 10 minutes while a computer records how much oxygen you inhale and how much carbon dioxide you exhale. 
How to use the results This program tells you how many calories you can eat each day without adding or losing weight. To shed a jeans size, cut your daily caloric intake by up to 15 percent. Athletes should add calories to their baseline to build or maintain muscle.
Where to find it Call around to local gyms or sports nutritionists (find one at eatright.org) to find one providing RMR testing.





HEALTH AND FITNESS



Health & Fitness Issues



Back Pain Relief
Back pain relief information including five simple steps that MUST be followed if you are looking for real, long-term, lasting relief...


Cellulite Reduction
Truth be told there is only one proven way to get rid of cellulite. And yes, it is 'exercise' - but it's not just any old fitness routine...


Dental Plans
Finding participating dentists for all available discount dental plans in your area has never been so easy.


Eating Healthy Meals
Learn how to plan your meals with menu planning, including easy-to-follow recipes, a weekly shopping list organized by department, save time and money by following our tips.


Fit at 40 Plus
Fitness over 40, in your heart you know the truth. Exercise and proper diet are the only ways to achieve the results you want. Learn how to...


Fitness for Seniors
Starting a Fitness for Seniors program doesn’t have to be difficult but it does require a little knowledge to do it right.

Fitness Tools
Free fitness tools like calculators, tips, e-books, newsletters, recipes, and other free fitness items.

Glycemic Index
The glycemic index (GI) is a scale that measures how quickly carbohydrate foods are broken down into glucose...

Health Insurance
Health insurance is a kind of protection that provides payment of benefits for covered sickness or injury. You should always compare health insurance contracts before you sign one.

Healthy Diet Programs
Diet programs that deliver food directly to your door are, in a word, GREAT. If you don't have the time or desire to prepare three healthy meals per day then you need to investigate these diet programs.

Menu Planning
Learn how to plan your meals with menu planning, save time and money and stop feeding your family junk.

Omega-3 Fatty Acids
Did you know that some types of fats are actually good for you? These fats are called Omega-3 fatty acids and can be most predominately found in fish oil.

Pre-Pregnancy Body
Regaining your pre-pregnancy body is a daunting task for most moms. But help is here with this comprehensive guide to what’s arguably the most widespread, challenging and frustrating issue faced by moms today!

Quit Smoking
Quit smoking tips, several aids, and quit smoking products to help you quit smoking and resist the cravings.

Self Hypnosis
Use the power of self hypnosis to change your life. Stop smoking, lose weight, gain confidence, improve concentration and focus, overcome fear of flying, failure and commitment, and much more.

Stevia, The Sweet Herb
A wonderful alternative to sugar and artificial sweeteners is an herb called Stevia. Stevia is an extraordinarily sweet herb, 200-300 times sweeter than sugar.

Stress Hormone Cortisol
Cortisol is a stress hormone that is produced by your body in response to stress, physical, mental or emotional, and it is essential for life.

Systemic Proteolytic Enzymes
If working toward optimal health is your goal and you think that your life and your body would benefit form having less fibrin and better blood flow, then you should seriously consider enzymes.

Weight Loss Tips
Weight loss tips and information on how to lose weight, and programs and products to help you lose weight and body fat. Includes 4 specific tips that will result in weight loss for most people.

Women Over 40
Women over 40 should know that physical activity, particularly strength training, appears to be the best method to decelerate the adverse effects of aging.



Health and Physical Fitness





Health and physical fitness tips including information on men's and women's health and wellness, and all five components of physical fitness: strength training, weight management, cardiovascular exercise, nutrition, and flexibility training which are discussed in the Building Muscles: The Place to Start section of the site.


Don’t Smoke - One of the main reasons why people decide not to give up smoking, and sadly, the reason why some people take it up is the effect smoking supposedly has on weight gain or loss.  It is true that smoking has been associated with an increase in metabolism it is a drug!! However it is a dangerous, addictive drug and surely the tiny effect it has on your metabolism is outweighed by the huge risk of dying from lung cancer.


Drink More Water - You can live three weeks without food, However you can only live for three days without fluid, just think 3 days and its all over, one could suggest that water is fairly important!  Your body is anywhere between 60 and 70 percent fluid. The fluid in your body is responsible for helping to keep every system of your body in good working order, including all of your metabolic processes.  De-hydrate and everything slows down. The fluid in your body will also ensure that you can move well and be active.  If you start to dehydrate, your body’s ability to do basic activities will slow down and your ability to exercise effectively or even enjoy exercise will be reduced. You will feel tired, lethargic and will probably get a headache.


Eat A Variety Of Foods - For protection from the majority of illnesses such as heart disease and cancer you need a variety of foods that deliver that mix of nutrients and minerals.  Aim to eat different colored fruits and vegetables. Try to eat a different food each month. Eat an apple a day as the apple pectin cleanses the body’s digestive system by removing toxins and therefore preventing degenerative health problems such as cancer.


Relax For 20 Minutes a Day - Relaxing for at least 20 minutes a day will go a long way to reduce blood pressure and your reactions to stress. Sit or lie somewhere comfortable, Breathe slowly in and out of the nostrils breathing deeply into your abdomen. Say HAM as you inhale and SA as you exhale. These suggestions are charged with positive energy and will help you control your emotions. Try once a day for fantastic results.


Floss Every Day - Flossing your teeth every day is the best way to prevent gum disease and protect your heart. Gum disease, which is left untreated, can lead to inflammatory reactions in the body that can trigger heart disease and stroke.


Drink More Tea - Try drinking more tea instead of coffee to help protect your body from damaging effects of free radicals. Tea is a rich source of antioxidants that play a big role in protecting against some cancers and cardiovascular disease.


Get Active - Aerobic activity not only burns calories but also increases your metabolism and can keep it elevated for several hours after a workout. You don’t need to spend hours each day on the treadmill or bike to reap the benefits.  Exercising aerobically for as little as 20 minutes, three to five days a week will make a big difference. Extra movement throughout the day is also essential, take the stairs instead of the lift, lose the remote and move at every opportunity you can.


Get More Sleep - Lack of sleep changes your hormone levels and capacity to metabolize carbohydrates so less sleep = slower metabolism. Studies have revealed that deep sleep causes cell repair and cell growth, which will speed up the metabolism and burn calories. So aim to get at least eight hours sleep a night.


Eat More Protein - Protein stimulates the major brain chemical dopamine which keeps us alert, try chicken or tuna salads for lunch. Go for complex carbohydrates rather than white flour and sugar, as they will provide a sustained energy source as opposed to a quick hit. Another reason to leave simple carbohydrate out of the diet is that they have a negative effect on your skin and how it ages.  The more sugar that is in the body the more you force a chemical reaction causing sugars to attach to proteins and this is very detrimental to your skin.





Health and Physical Fitness


Site Map




These pages show a list of all pages at this site. It is recommended that you visit the Health and Physical Fitness Homepage where you can find the latest health information.


Acne
Those of us who suffer from acne must be especially vigilant about the methods and products we use in our daily skin care regime.



Antiaging | Anti Aging Skin Care
Scientists, dermatologists and plastic surgeons have discovered that a variety of natural ingredients and vitamin extracts significantly help slow down and even reverse the signs of aging skin.



Arthritis
Take Control of Arthritis, and Get Your Life Back! Red, burning, swollen and so stiff you don't want to move...that's what those who suffer from arthritis experience on a daily basis.



Attention Deficit Hyperactivity Disorder
Attention Deficit Hyperactivity Disorder (ADHD) is a very common behavioral disorder that becomes apparent in some children in preschool and early school years.



Back Pain and Pregnancy
Back pain and pregnancy. Lower back pain can be a horrible interruption in day-to-day activities for a pregnant woman; it interferes with their quality of life, and the enjoyment of one of the most memorable times of their life.



Back Pain Relief
Millions of people suffer from back pain unnecessarily when there is actually a very simple solution...



Back Pain Treatment
The Lose The Back Pain System is revolutionary in back pain treatment and curing of back pain and sciatica. It is a natural way of correcting your condition and becoming pain free. Read the review and watch the sample video!



Bacterial Vaginosis
Bacterial Vaginosis (BV for short) is a very distressing and embarrassing condition. For many women bacterial vaginosis is not normally a serious condition, however for others who get repeated attacks it can cause lasting psychological and emotional damage.



Benefits Of Omega-3 Fatty Acids
Did you know that some types of fats are actually good for you? These fats are called Omega-3 fatty acids and can be most predominately found in fish oil.



Cancer
General cancer information and books on and about the disease including breast cancer, lung cancer, leukemia, melanoma, and many other topics.



Canine Arthritis
Basic information on types of canine arthritis.



Canine Hip Dysplasia (CHD)
Canine Hip Dysplasia (CHD) is a misunderstood but painful and crippling disease that results in a weakened hip joint in dogs that causes painful soreness and decreased flexibility.



Carpel Tunnel Syndrome
Simply put, carpel tunnel syndrome is a work related injury that affects those individuals, whose work demands that they spend time doing activities that put pressure on the wrist and the wrist tendons.



Cat Diabetes




Diabetes in most cats works pretty much the same way as it does with humans. And as with humans, there are specific treatments...

Cellulite Reduction
Truth be told there is only one proven way to get rid of cellulite. And yes, it is 'exercise' - but it's not just any old fitness routine...



Colon Cleanser
Learn about colon cleansers, why colon cleansing is necessary and what is the best colon cleanser.



Easy Low Fat Recipes
Healthy, low fat recipes in a downloadable format for your use. The ebook is FREE!

Fitness for Seniors
Starting a Fitness for Seniors program doesn’t have to be difficult but it does require a little knowledge to do it right.



Fitness and Health Tips
Fitness and health tips including information on men's and women's health and wellness. All five components of fitness and health for a healthy lifestyle are discussed in the Muscle Fitness section.

Glycemic Index
The glycemic index (GI) is a scale that measures how quickly carbohydrate foods are broken down into glucose...



Glycemic Index Diet
Under the Glycemic Index Diet Plan, foods are divided into three categories based on how they rank on the glycemic index.



Health Insurance
Health insurance is a kind of protection that provides payment of benefits for covered sickness or injury. You should always compare health insurance contracts before you sign one.



Health Tips
Health tips, advice and information on various health concerns including cold, flu, allergies, diabetes, the digestive system, pain and arthritis, herbal remedies, homeopathy, men's and women's health issues, and much more.



Herniated Disc
You've probably heard people say they have a 'slipped' or 'ruptured' disc in the back. Sometimes they complain that their back 'went out'. What they're most likely describing is a herniated disc.



High Blood Pressure
Knowing the risk factors for high blood pressure, or hypertension, is the first step toward making sure your blood pressure is at a healthy level.



High Fiber Foods
Including high fiber foods in your diet should not be overlooked. If you get your consumption levels in line, you will most definitely notice a change in how you feel, and more than likely, a change in how you look as well. 



Human Growth Hormone
Human growth hormone is a protein that acts as a chemical messenger and it is responsible for a variety of vital functions in humans.