Winter Exercise Tips
By: Ricky Martin, Fitness Trainer
www.fitnesscomestoyou.com
Bowel cancer, dementia
Male Health
How I Cured My Obesity
My Family Health Blog
Enough Sleep Can Prevent Child Obesity
Pacific Daily News
By: Ricky Martin, Fitness Trainer
www.fitnesscomestoyou.com
Bowel cancer, dementia
Male Health
How I Cured My Obesity
My Family Health Blog
Enough Sleep Can Prevent Child Obesity
Pacific Daily News
Obesity Related Diseases
• 80% of type II diabetes related to obesity
• 70% of Cardiovascular disease related to obesity
• 42% breast and colon cancer diagnosed in obese individuals
• 30% of gall bladder surgery related to obesity
• 26% of obese people having high blood pressure
• 80% of type II diabetes related to obesity
• 70% of Cardiovascular disease related to obesity
• 42% breast and colon cancer diagnosed in obese individuals
• 30% of gall bladder surgery related to obesity
• 26% of obese people having high blood pressure
Thick Health
Welcome to our updated page!
View our tools to help you stay informed
Editor, ThickSistah.com!
Welcome to our updated page!
View our tools to help you stay informed
Editor, ThickSistah.com!
THICK HEALTH.ORG
COMMING SOON!
COMMING SOON!
"16% of American youth 6-19 are now overweight."
--Centers for Disease Control, December 2006
"The prevalence of overweight adolescents 12-19 has nearly tripled in the past two decades."
--U.S. Surgeon General, December 2002
"In California, 26.5% of all children are overweight and 39.6% of all children are unfit."
--California Center for Public Health Advocacy
http://www.ronjones.org/Bio/index.htm
--Centers for Disease Control, December 2006
"The prevalence of overweight adolescents 12-19 has nearly tripled in the past two decades."
--U.S. Surgeon General, December 2002
"In California, 26.5% of all children are overweight and 39.6% of all children are unfit."
--California Center for Public Health Advocacy
http://www.ronjones.org/Bio/index.htm
Obesity is a condition in which the natural energy reserve, stored in the fatty tissue of humans and other mammals, is increased to a point where it is associated with certain health conditions or increased mortality.
Obesity is both an individual clinical condition and is increasingly viewed as a serious public health problem. Excessive body weight has been shown to predispose to various diseases, particularly cardiovascular diseases, diabetes mellitus type 2, sleep apnea, and osteoarthritis.
-Wikipedia
Obesity is both an individual clinical condition and is increasingly viewed as a serious public health problem. Excessive body weight has been shown to predispose to various diseases, particularly cardiovascular diseases, diabetes mellitus type 2, sleep apnea, and osteoarthritis.
-Wikipedia
Tips to Help Control Food Cravings
Food cravings can be triggered by various things including low blood sugar, stress, and other emotional triggers. The best way to take control is to understand how to balance your meals and snacks to avoid the traps that trigger food cravings.
Do not skip meals. Eat three meals a day and include snacks when needed. Try not to let more than 5 hours go between meals and snacks. This will help keep your blood sugar stable and avoid getting to the place where you are extremely hungry. Low blood sugar and extreme hunger can be a dangerous combination and almost always leads to overeating. Plan ahead and keep healthy snacks around.
Learn more at: http://nutrition.about.com/od/guestarticles/
a/food_cravings.htm
Food cravings can be triggered by various things including low blood sugar, stress, and other emotional triggers. The best way to take control is to understand how to balance your meals and snacks to avoid the traps that trigger food cravings.
Do not skip meals. Eat three meals a day and include snacks when needed. Try not to let more than 5 hours go between meals and snacks. This will help keep your blood sugar stable and avoid getting to the place where you are extremely hungry. Low blood sugar and extreme hunger can be a dangerous combination and almost always leads to overeating. Plan ahead and keep healthy snacks around.
Learn more at: http://nutrition.about.com/od/guestarticles/
a/food_cravings.htm
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2008 Diabetes Expo
2008 Diabetes Expo
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No materials, including but not limited to: pictures, articles, verbiage may be used with out the written consent of the editor of ThickSistah.com!
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All Violators will be prosecuted.
Winter Exercise Tips
By: Ricky Martin, Fitness Trainer
www.fitnesscomestoyou.com
With the temperatures plummeting this time of year, many of us tend to hibernate inside our homes. But,
hibernating is for bears. As humans it’s important to stay active through all four seasons. Yet, a poll of 5,000
people found that 30 percent get no exercise at all during the winter months.
Just because it is cold outside doesn’t make it open season for an excuse not to exercise. There are
multiple exercise options one can choose to participate in regardless of what the outdoor thermometer
reads. Depending on your location and likes, you can choose to workout inside or outside.
All that is required for Winter-time workouts is some planning and employing all safety precautions. If you
prefer to workout outside, keep the following tips in mind.
·Get warm first. A proper warm-up is critical. Cold temperatures can make your muscles tight and therefore they are more prone to injuries. So, it’s important to get them warmed-up prior to engaging in intense physical activity.
·Insulate your body. The best approach to dressing for outdoor exercise is with layers. Layering provides the most effective heating method, plus it allows you to remove the top layer if you get too hot. The layer closest to your skin should allow moisture to be wicked away. The top layer should be both wind and water resistant.
·No sweat. Don’t assume that you have to sweat in order to get a good workout. You should avoid sweating that causes the clothing layer closest to your skin to get wet and cause you to be chilled. Instead monitor your intensity through a heart rate monitor or the Rating of Perceived Exertion.
·Don’t strip when you get inside. While you may be tempted to immediately remove your layers when returning inside, give your body time to adjust. Post exercise hypothermia is possible. This happens when your body rapidly loses its heating stores.
·Drink up. It’s just as important to stay hydrated when exercising in winter as it is in summer, even though you might not feel as thirsty.
·Lighten up. If possible, it’s best to exercise outdoors during daylight areas. But, with shorten days that can be difficult to do. If you exercise outdoors when it is dark, wear reflective materials to ensure that you can be seen.
If the thought of getting outside to exercise makes you dive under the covers, instead choose one of the many indoor workout options. Below are just a few of the many choices.
·Walk at an indoor location, like a mall. If you need extra motivation to get yourself to the mall, join a walking group. This will help you stay accountable to someone other than yourself.
·Join a health club. This will allow you a large variety of physical activities to choose from every week.
·Create a home gym. This doesn’t have to be expensive. You can easily set-up a great workout routine with just a set of dumbbells, an exercise ball and a jump rope. Get all of this for around $50.
·If you have stairs where you live or close by, spend as little as 20 minutes at a time climbing up and down the stairs for a very intense and efficient workout.
·Get wet. Find a local indoor pool you can use. Try swimming, water aerobics, or even just walking or running laps in the water.
·Visit a library. Usually local libraries offer exercise videos you can check-out for free. Pick-up a new one to try out every time you return the previous video.
By staying fit during winter you’ll be able to avoid gaining weight, have a head start on swimsuit season, and avoid losing strength and stamina caused from inactivity. Just as tulips need winter nourishment from the Earth to strongly bloom in spring, humans need to continue to nourish their bodies during winter so they too can bloom come spring.
By: Ricky Martin, Fitness Trainer
www.fitnesscomestoyou.com
With the temperatures plummeting this time of year, many of us tend to hibernate inside our homes. But,
hibernating is for bears. As humans it’s important to stay active through all four seasons. Yet, a poll of 5,000
people found that 30 percent get no exercise at all during the winter months.
Just because it is cold outside doesn’t make it open season for an excuse not to exercise. There are
multiple exercise options one can choose to participate in regardless of what the outdoor thermometer
reads. Depending on your location and likes, you can choose to workout inside or outside.
All that is required for Winter-time workouts is some planning and employing all safety precautions. If you
prefer to workout outside, keep the following tips in mind.
·Get warm first. A proper warm-up is critical. Cold temperatures can make your muscles tight and therefore they are more prone to injuries. So, it’s important to get them warmed-up prior to engaging in intense physical activity.
·Insulate your body. The best approach to dressing for outdoor exercise is with layers. Layering provides the most effective heating method, plus it allows you to remove the top layer if you get too hot. The layer closest to your skin should allow moisture to be wicked away. The top layer should be both wind and water resistant.
·No sweat. Don’t assume that you have to sweat in order to get a good workout. You should avoid sweating that causes the clothing layer closest to your skin to get wet and cause you to be chilled. Instead monitor your intensity through a heart rate monitor or the Rating of Perceived Exertion.
·Don’t strip when you get inside. While you may be tempted to immediately remove your layers when returning inside, give your body time to adjust. Post exercise hypothermia is possible. This happens when your body rapidly loses its heating stores.
·Drink up. It’s just as important to stay hydrated when exercising in winter as it is in summer, even though you might not feel as thirsty.
·Lighten up. If possible, it’s best to exercise outdoors during daylight areas. But, with shorten days that can be difficult to do. If you exercise outdoors when it is dark, wear reflective materials to ensure that you can be seen.
If the thought of getting outside to exercise makes you dive under the covers, instead choose one of the many indoor workout options. Below are just a few of the many choices.
·Walk at an indoor location, like a mall. If you need extra motivation to get yourself to the mall, join a walking group. This will help you stay accountable to someone other than yourself.
·Join a health club. This will allow you a large variety of physical activities to choose from every week.
·Create a home gym. This doesn’t have to be expensive. You can easily set-up a great workout routine with just a set of dumbbells, an exercise ball and a jump rope. Get all of this for around $50.
·If you have stairs where you live or close by, spend as little as 20 minutes at a time climbing up and down the stairs for a very intense and efficient workout.
·Get wet. Find a local indoor pool you can use. Try swimming, water aerobics, or even just walking or running laps in the water.
·Visit a library. Usually local libraries offer exercise videos you can check-out for free. Pick-up a new one to try out every time you return the previous video.
By staying fit during winter you’ll be able to avoid gaining weight, have a head start on swimsuit season, and avoid losing strength and stamina caused from inactivity. Just as tulips need winter nourishment from the Earth to strongly bloom in spring, humans need to continue to nourish their bodies during winter so they too can bloom come spring.
