Health & Fitness: Body, Mind, & Soul (Spirit) Exercises

what is mind-body exercise? by Shirley Archer, JD, MA on Jun 01, 2004 ideafit.com
“…A Little History

The term mind-body exercise comes to the fitness industry from the field of mind-body medicine. According to the Mind/Body Medical Institute in Chestnut Hill, Massachusetts, mind-body medicine is based on the “inseparable connection between the mind and body—the complicated interactions that take place between thoughts, body and the outside world.” ..”

Health Benefits


The Benefits of Mind Body Exercise
Posted on May 7, 2017 trifocusfitnessacademy.co.za
“..The Power of Mind Body Exercise

Although every kind of exercise or physical activity will most definitely help improve your mental health and well-being, there are certain kinds of physical activity that focus more on the mind and body than others. A weight training, swimming, running or cycling session is definitely beneficial to your overall physical and mental health. However activities like Yoga and tai chi are more aimed at exercising the mind and improving your mental health…”

Mind-Body Exercises & Heart Health my.clevelandclinic.org
“..The mind-body connection means that you can learn to use your thoughts to positively influence some of your body’s physical responses, thereby decreasing stress. If you recall a time when you were happy, grateful or calm, your body and mind tend to relax.

Research has shown that when you imagine an experience, you often have similar mental and physical responses to those you have when the event actually happens. For example, if you recall an upsetting or frightening experience, you may feel your heart beating faster, you may begin to sweat, and your hands may become cold and clammy.

Whether you have been diagnosed with an illness or need to prepare for a medical procedure such as surgery, it is very important to minimize the negative effects and maximize the healthy, healing aspects of your mind-body connection.

A variety of calming and empowering mind-body exercises have been proven to help people:..”

Exercise Benefits Body, Brain, and Mind – YouTube

History

The origins of Western mind–body exercise methods Jonathan Hoffman & C. Philip Gabel
Pages 315-324 | Receiv ed 30 Aug 2015, Accepted 23 Nov 2015, Published online: 08 Apr 2016 tandfonline.com
“..Tracing the origins of Western MMB training suggests that the regular practice of movement-harmonizing exercises was embedded in ancient Greek culture.1 Herodotis. The history of Herodotus. New York (NY): Appleman and Company; 1885. [Google Scholar] Calisthenics in Greek means strength and beauty, a combination highlighted in Greek mythology and everyday life. This philosophy engendered sporting activities that were practiced to facilitate self-empowerment and prepare for events such as the Olympic Games or military actions.2 The Atlantic [Internet]. Cheever DW. The Gymnasium (1859). 2015 Aug 30 [cited 2015 Aug 30]. Available from:
http://www.theatlantic.com/magazine/archive/1859/05/the-gymnasium/305407/
. [Google Scholar] Today, Calisthenics refers to full-body movement exercises benefiting the body and mind by employing functional motions such as bending, stretching, twisting, kicking, jumping, push-ups, sit-ups, and squats.3..”

Exploring Mind-Body Modalities ideafit.com
“..Here are five likely criteria that La Forge says can help determine whether an activity is mindful, or mind-body, in nature:

1. The activity contains a self-reflective, present-moment and nonjudgmental sensory awareness.

2. It includes a perception of movement and spatial orientation.

3. There is a focus on breathing and breath sounds.

4. Attention is paid to anatomical alignment.

5. The activity has a quality of being “energycentric,” or involves an awareness of the movement and flow of one’s intrinsic energy (chi or prana). ..

Mind, Body & Spirit Workout Routine. Gentle Restorative … – YouTube

Tai Chi

What is Tai Chi? Beginners Guide beginnerstaichi.com
“..is a way of moving. If you’ve seen photos of groups of people practicing a graceful, slow-moving exercise in China, you’ve probably seen tai chi. This particular way of moving is practiced by over 200 million people.
single whip class beach
Tai chi is different from most other forms of movement and exercise because it’s a way to work directly with one’s qi, or life force. ..”

Tai Chi 5 Minutes a Day Module 01 – easy for beginners – YouTube

Tai Chi for Beginners Video | Dr Paul Lam | Free Lesson – YouTube

Best Tai Chi for Beginners – join in – 8-minute exercise

8 Powerful Ancient Qigong Exercises for Cultivating Healing Energy in the Body
BY MISHA RUTH COHEN .consciouslifestylemag.com
“..
What is Qigong and Why is it Essential?

Qigong (pronounced: chee-gun), which combines meditative and physically active elements, is the basic exercise system within Chinese medicine. Qigong exercises are designed to help you preserve your
Jing, strengthen and balance the flow of Qi energy, and enlighten your Shen. Its dynamic exercises and meditations have Yin and Yang aspects: The Yin is being it; the Yang is doing it. Yin qigong exercises are expressed through relaxed stretching, visualization, and breathing.


*click on pic for references on “ying and yang”

Yang qigong exercises are expressed in a more aerobic or dynamic way. They are particularly effective for supporting the immune system. In China, Qigong is used extensively for people with cancer…”

Chi Gong and Tai Chi (Qi Gong) Energy Healing Exercises – YouTube

8 Powerful Ancient Qigong Exercises for Cultivating Healing Energy in the Body BY MISHA RUTH COHEN consciouslifestylemag.com

12 Quick And Easy Qigong Exercises To Boost Your … – YouTube

Easy Qigong & Easy Tai Chi – Senior & Elderly Exercise –

T’ai Chi Chih: Rocking Motion by Justin Stone – YouTube

TYPES

a. Tai Chi Chuan – Chen Style Full Form – YouTube

b. Tai chi chuan for beginners – Taiji Yang Style form Lesson 1 – YouTube
https://www.youtube.com/watch?v=xlHGjYHyjmM
*most used in the West

c. Chang style tai chi – YouTube

d. Introduction to Wu Style Tai Chi Chuan – YouTube

e. 30 Forms Tai Chi: Sun Style – Full Form Beginners Tai Chi for Health …
https://www.youtube.com/watch?v=vMckeX3oFcE
*recommended for elderly (see Health & Fitness: How to get more “energy” for the Elderly? goodnewshealthandfitness.wordpress.com

Perspectives:

Should Christian’s do Tai Chi? September 22, 2012 by bonlou hatchcreek.com
“..I believe the Holy Spirit made me uncomfortable with the idea, so I decided to look into what Tai Chi really is. I needed to make a decision based on more than just what the pretty flier told me and the enthusiasm of my friends. So, I did some research which I will share with you…

though it’s often called a “moving meditation” since the movements are done slowly and deliberately, and it is taught more as a meditative and health-enhancing practice than as a martial art. ..

There is no supreme God or Creator in Taoism; all originated from the Tao, which is an impersonal principle or source of creation…

It is easy to follow the crowd, but we are to test the spirits to see if they are from God. Well, I can see from my research that the spirit in Tai Chi is not from God. It is anti-Christian. Therefore, I should not get involved.

1 John 4:1 NASB Beloved, do not believe every spirit, but test the spirits to see whether they are from God, because many false prophets have gone out into the world.

I remember as a child some of my friends would join a certain group, or take part in something, and I wanted to also. I wanted to be part of the crowd. …

Yoga
*see Spiritual: What is Yoga? goodnewshealthandfitness.wordpress.com

6 Reasons This Popular Meditation Trend Is Dangerous for Christians 6:00AM EDT 7/18/2016 Rosilind Jukic charismanews.com
“..How to engage in biblical meditation

The Lord spoke to Joshua and said this:

This Book of the Law must not depart from your mouth. Meditate on it day and night, that you may act carefully according to all that is written in it. For then you will make your way successful, and you will be wise. Have not I commanded you? Be strong and courageous. Do not be afraid or dismayed, for the Lord your God is with you wherever you go” (Josh. 1:8-9).

The Hebrew word for meditate used here is hagah, meaning to speak, mutter, muse, imagine or plot.

Biblical meditation is the repeated speaking of the Word of God. It also involves imagining and using the mind to plan ways that we can implement the Word of God in our lives.

You do this by taking a passage of the Word and repeating it over to yourself, examining each word and imagining how it applies to your personal life.

As we begin to make biblical meditation a part of our daily Christian discipline, speaking, muttering the Word of God and imagining how we can mold our lives in concordance with it, we will see our lives transformed and the Lord promises that our “way will prosperous” and that we will “have good success.”

Do we believe the Word in this?..”

WARNINGS

Bad karma: When yoga harms instead of heals By Jennifer Wolff Perrine updated 7/15/2008 8:34:49 AM ET nbcnews.com
Inexperienced teachers and overeager students behind rise in injuries
“..Years of hunching over my computer had left me stiff, almost breakable. One false move — getting out of bed too quickly, tying my shoe — could lay me flat on a heating pad for days. Friends and family commented that my shoulders were rounding, my back curving, my chin protruding beyond my chest. Sometimes I’d see little old ladies hobbled over canes, their tiny bodies twisted and contorted, and I’d wonder, Will that be me?..

“In my practice, I’ve seen a significant increase in yoga injuries in the past five years,” says orthopedic surgeon Jeffrey Halbrecht, M.D., medical director for the Institute for Arthroscopy and Sports Medicine in San Francisco and a specialist in knee and hip problems. And it’s not only those in the recent wave of newbies who are getting hurt, Dr. Halbrecht says: “I’ve treated more experienced yogis than rookies.”..”
Yoga Injuries and Pain During Yoga Class – What’s the Story?
February 3, 2014 by Kara-Leah Grant theyogalunchbox.co.nz
“.. started yoga already injured, and with limited mobility. I’d already had one spinal fusion, and was on a fast track to a second – I had intense sciatic pain down my right leg, half of my right foot was numb and I was walking with a limp.

Within a year or so of starting yoga – a mixture of Bikram and Vinyasa – my symptoms had largely disappeared, although it took several years to regain full feeling back in my foot. It seemed yoga had healed me, where nothing else had worked.

The last year though, things have been different.

Eighteen months ago, carrying my 2.5 year old on my hip while doing a tour of Anahata Yoga Retreat – up and down uneven tracks – I aggravated my sciatic for the first time in years.

Since then, I’ve done about twenty Bikram Yoga classes and I have been in pain through all of them. I start the class pain free, but by the time we’re into the first posture – Half-Moon sidebends, back bend and forward bend – I’m in agony.

This is in contrast to my home practice where I’ve mostly been pain-free…”
Facing my fear: I used yoga to cope. Then an injury took away my lifeline Chrissy Auger Friday 3 June 2016 06.30 EDT theguardian.com
“..Yoga is admittedly self-serving, and westernized yoga is sometimes plagued with contradictions, like people meditating in $100 leggings, posing for sexy pictures instead of sinking into poses, and quietly competing to be the best at stretching. But since I wasn’t into any of that, I thought my practice was relatively pure, and that I was doing yoga for the right reasons: to gain clarity, strength and flexibility. I wanted to be mentally healthy and physically independent, and until recently, I was…

..but I didn’t realize in the moment that accepting a yoga challenge meant pushing myself there, too. Instead of accomplishing a goal I didn’t care about, I got hurt doing the thing I loved the most.

I still needed to balance against the wall to stay upright, so the day that I slipped, either from poor form or my ponytail, I didn’t exactly fall over. But when my weight came crashing down upon my head, my entire body started shaking, and I immediately knew something was terribly wrong. My instructor, who is also my friend, brushed it off, saying I would eventually be able to do the pose.

Instead, my entire world was turned upside down.

I went to see a spine surgeon, who gave me painkillers and a referral for an MRI. He was about my age, and during that first visit, we kidded around and called each other doctor, joking about my PhD. ..

From one moment of seeking inner peace gone awry, I had a herniated disc in my neck, two bulging cervical discs, and the pleasure of learning about some other degenerative surprises like arthritis and stenosis. ..

Pilates Method

An Animated History Of Pilates – YouTube

Joseph H. Pilates | Biography – Jillian Hessel jillianhessel.com

“..was born on December 9, 1883 in Mönchengladbach (near Düsseldorf), Germany. His father, a native of Greece, had been a prize-winning gymnast, while his German-born mother was a naturopath who believed in the principle of stimulating the body to heal itself without artificial drugs. No doubt his mother’s healing philosophy and father’s physical achievements greatly influenced Pilates’ later ideas on therapeutic exercise. ..”

JOSEPH H PILATES – YouTube

J H Pilates – YouTube

About Pilates – Pilates Method Alliance pilatesmethodalliance.org

An Exercise in Balance: The Pilates Phenomenon
“I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They’d be happier.” – Joseph Hubertus Pilates, in 1965, age 86.

“..is a method of exercise and physical movement designed to stretch, strengthen, and balance the body. With systematic practice of specific exercises coupled with focused breathing patterns, Pilates has proven itself invaluable not only as a fitness endeavor, but also as an important adjunct to professional sports training and physical rehabilitation of all kinds. ..”

How to Use a Pilates Reformer Machine – YouTube

Mr & Mrs Pilates – The Pilates Method of Body Conditioning … – YouTube

Yoga vs. Pilates : What’s the Difference?

*see New Age, Kundalini, Yoga, & Astral Projection In The Church. Yoga & Meditation Spiritually Dangerous youtubecom
*see 16:58 minute mark (“those (some) who have sclerosis did yoga (5th level) …origins of pilates)

Alexander Techniqu

Alexander Technique | FM Alexander Giving a Lesson

What is the Alexander Technique? alexandertechnique.com

“..is a way of learning to move mindfully through life. The Alexander process shines a light on inefficient habits of movement and patterns of accumulated tension, which interferes with our innate ability to move easily and according to how we are designed. It’s a simple yet powerful approach that offers the opportunity to take charge of one’s own learning and healing process, because it’s not a series of passive treatments but an active exploration that changes the way one thinks and responds in activity. It produces a skill set that can be applied in every situation. Lessons leave one feeling lighter, freer, and more grounded.” ..”

The Alexander Technique: First Lesson – YouTube

Alexander Technique: Sitting, Standing, Walking, Bending – YouTube

Feldenkrais Method

The Feldenkrais Method feldenkrais-method.org

‘..an educational system that uses movement to teach self awareness and improve function.

The Feldenkrais Method was developed by Dr. Moshe Feldenkrais (1904-1984). The Biography of Dr. Feldenkrais shows his diverse fields of study and hints to the sources of the genius of the Method he developed.

Dr. Moshe Feldenkrais wrote extensively. Here are some excerpts of his works that will stimulate your thinking, and serve as an introduction to the Feldenkrais Method.

The IFF has adopted Standards of Practice, which give a description of the applications of the method.

Examples of Dr. Feldenkrais teaching can be viewed or listened to in our online Archive.

Materials for purchase are available here:..”

Neuromuscular Integrative Action technique

About NIA – Neuromuscular Integrative Action inwardboundadventures.com

“..Based on both Eastern and Western philosophy Nia, or “Neuromuscular Integrative Action,” helps to heal the body, spirit, mind and emotions. It is a fusion of many different movement forms inclucing Yoga, Tai Chi, Jazz, Duncan, Modern, Aikido, Tae Kwon Do, Feldenkrais and The Alexander Technique.

Designed to be both therapeutic and fun it is set up similar to the martial arts with belts awarded for progress and mastery starting with white and proceeding up to black. Those at the highest level are considered to be Movement Medicine Healers…”

NIA Fitness & Exercise Lessons : What is Neuromuscular Integrative …

Chi Running & Chi Walking

Chi Running & Chi Walking – YouTube

Transitioning Between Chi Walking and Chi Running Posted by Keith McConnell on Thu Nov 10th, 2011 chirunning.com
“..Briefly stated, the transition (or change) process from walking to running, or running to walking, is an individualized decision combined with some general principles and timing guidelines. First, it is key to pay attention to yourself, to “Body Sense” so that you are aware of your own energy as you decide to continue with what you are doing as opposed to making the transition: exertion level? heart rate? attitude? current form? And further, what’s going on around you: are you running or walking on level terrain, uphill, downhill? what point in your workout or race? personal goals? aid station coming up? how long have you been either walking or running?..”

American Indian and Alaskan Spiritual Dancing

“Our Culture Is Medicine”: Perspectives of Native Healers on Posttrauma Recovery Among American Indian and Alaska Native Patients
Deborah Bassett, PhD, Ursula Tsosie, MSPH, and Sweetwater Nannauck ncbi.nlm.nih.gov

RezMove Native Dance and Cardio Workout – YouTube

Spiritual Practices in the Healing of American Indian/Alaska Native …

Biblical Meditation

*see Health & Fitness: “Holistic” Biblical Scripture Meditation and Prayer goodnewshealthandfitness.wordpress.com

The Power of Meditation Enliven Health and Wellness April/May 2015 By: Sherrell Moore-Tucker faithandfitness.net
“..However, upon further research and good bible teaching I learned that God does in fact want us to meditate. Joshua 1:8 says,

“Keep this Book of the Law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful.”

Now don’t get me wrong I was familiar with this scripture but I lacked the application of it in my life. ..

Christian Meditation

The scientific benefits of mediation are great but here’s where worldly mediation and Christian mediation differ, the focus. Christian meditation is essentially a form of prayer in which you ponder and reflect upon the revelations of God. Rick Warren, in The Purpose Driven Life describes meditation as “focused thinking”. God wants us to mediate on His Word day and night so therein lays the focus. If you are dealing with anxiety meditate upon 1 Peter 5:7 (NIV), “Cast all your anxiety on Him because He cares for you.” And just like prayer you can mediate anywhere. Mediation is even valuable during exercise. For example, you can turn your fitness routine into a moving mediation by focusing on 1 Corinthians 6:19-20, “Do you not know that your body is a temple of the Holy Spirit within you, whom you have from God, and that you are not your own? For you have been purchased at a price. Therefore, glorify God in your body.”..”

In Prayer | 17-minute Christian meditation

PraiseMoves | The Christian ALTERNATIVE to Yoga! praisemoves.com

Catholic

Pietra Fitness – YouTube
https://www.youtube.com/watch?v=5VuXuYV2ANU
“Pietra Fitness
Published on May 29, 2014
PIETRA FITNESS is a unique ‘whole-person’ fitness program that integrates physical exercise with Christian prayer while drawing upon the rich and timeless traditions of the Catholic Church. Bodily prayer, sacred art, sacred music, and Christian meditation are woven into the stretching and strengthening workout so that in only one hour, you feel calmer, stronger, refreshed, and renewed. “

Application

5 Ways to Include Mind-body Exercise in Your Fitness Classes Jennifer Turpin Stanfield by Jennifer Turpin Stanfield on August 09, 2017 acefitness.org
“..Your fitness class regulars follow you to group strength, indoor cycling and even boot camp. However, you haven’t had any luck getting your loyals to try yoga or Pilates, or any mind-body fitness class for that matter. As health and fitness professionals, we know that mind-body exercise is a great complement to any fitness program, but how can we get our participants to buy in? Here are five ways to incorporate mind-body exercise into any group fitness class. ..”

You can can incorporate some of the breathing and stretches from the various movements above to your “warm-up” and “cool down” stretching before-after a typical workout/exercise.
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

Walking barefoot, the incredible benefits for mind, body and spirit with this exercise!
https://youtu.be/qk-pyTWrLW0
*see Fitness: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors goodnewshealthandfitness.wordpress.com

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WARNINGS:

Dangers of Yoga: Side effects – Websites and articles dangersofyoga.blogspot.com
“..This site presents the side effects of yoga, meditation, transcendental meditation and qi gong. It also presents a record of these practices in schools: Who are the promoters and those who are opposed…”

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

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Fitness: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors

Top 5 Tips for Safe Spring Runs Locke Hughes shape.com

11 Tips for Staying Safe on the Roads By Jennifer Van Allen Thursday, April 25, 2013, 12:00 am runnersworld.com
Take these precautions to protect yourself when you’re walking and running outside.

Morning

10 Ways You Can Stay Safe When Out On Morning Runs By Mile Posts Published Sep. 5, 2014 Updated Dec. 7, 2016 womensrunning.competitor.com
“..I personally have had run-ins with crazy people in cars. I’ve had people swerve towards me while I was pushing my kids in the running stroller, and sadly I saw a woman who died from being hit and dragged by a trash truck not 15 feet from the front door of my townhouse. These incidents have kept me on my toes while running, so to say. I know that keeping myself safe is my priority. I can’t rely on others to see me or for people to act in a manner that they should.

Here are some of my tips for staying safe on early morning runs—though many of these tips work for other times as well!…”

Night

10 Safety Tips for Running in the Dark – Happy Fit Mama happyfitmama.com

Running at Night: 6 Safety Tips for Beginners – YouTube

Women

6 Running Safety Tips By Lauren Hargrave For Active.com
“..It’s summer. That means warmer weather, more daylight, people out and about enjoying the sunshine—it has to be safer to run outdoors, right? Wrong.

Generally speaking, yes, it is safer to run when it’s light out, as opposed to when it’s dark, but there’s something that happens to most of us during daylight—we feel invincible. And this is just as hazardous as running by ourselves at midnight on a poorly lit street…”

Jogging Trails: 7 Tips to Stay Safe – YouTube

Running

Proper Breathing While Running | How To

Running Tips : How to Control Breathing While Running
https://youtu.be/U5jTngZqrhI
*see Medical: How the Lungs (respiratory system) Function? goodnewshealthandfitness.wordpress.com

How To Run Properly For Beginners – 5 Running Secrets

Joggers

Jogging For Beginners – Tips For Proper Technique

Walking

Safety and Walking Tips | Move It People moveitpeople.com

SURFACE AREA

Top 10 Running Surfaces Marc Bloom
By Marc Bloom Posted on June 1, 2002 runnersworld.co.uk
Not all running surfaces are created equal – we’ve rated the top 10, from asphalt to woodland
“..“In the summer, when I run mainly on grass, my whole body seems to relax,” said two-time world indoor champion Marcus O’Sullivan after winning a mile race. Concrete, he noticed, sent shock waves through his body and was a surefire route to long-term damage. There was only one way to sum it up: “I’m convinced that if you run on softer surfaces, your career will last longer.” ..”

“Hard”

Don’t run on hard surfaces
Posted at: Aug 2, 2015, 12:52 AM; last updated: Jul 29, 2015, 7:45 PM (IST) tribuneindia.com
Jog in parks or on grass as running on solid surfaces like concrete or on roads can give you knee problems
“..Hard surface runs can lead to inflammation like Achilles tendonitis,( a condition where the tendon that connects the heel bone to lower leg becomes inflamed, causing heel pain), inflammation of the tendons and muscles in the front and outside of the leg, the knees cap and the lower leg bone, or tibia. Sometimes repetitive impact also can lead to stress fractures in the small bones of the foot or ankle, which can ultimately result in breakage. Changing your running surface, “is much like increasing your mileage, changing your shoes or some other aspect of your training program.” Abrupt changes can be risky so notice your problems first before going on any coclusion…”

5. Synthetic Track
Nowadays, almost all British tracks are made of modern synthetic materials. While most people think of them purely as fast surfaces for fast runners, they’re more versatile than that.
Pros: Synthetic tracks provide a reasonably forgiving surface and, being exactly 400 metres around, make measuring distances and timing sessions easy.
Cons: With two long curves on every lap, ankles, knees and hips are put under more stress than usual. Longer runs also become very tedious.
Conclusion: Tracks are ideal for speedwork, but you have to be dedicated to use them for anything else.
Rating: 7…”

Sal: I personally prefer running on a “rubber” outdoor track…

…it’s easier on my knees and I don’t have to worry about the other “outdoor elements” (e.g. unexpected uneven surfaces, traffic, etc..)

Fitness: Cardio-Sprints w/HealthFitnessLifeGuy

Is running on concrete bad for your knees?

s Running on Pavement Risky? updated Jul 29, 2017
by Paul Ingraham, Vancouver, Canada bio painscience.com
Hard-surface running may be risk factor for running injuries like patellofemoral pain, IT band syndrome, shin splints, and plantar fasciitis

“…there’s a lot of research about impact, some of it concerning different surfaces, just a few of those specifically about the relationship between impact and injury. As of the end of 2016, there were only about 18 decent experiments, with too many differences between them to clearly interpret. A review of these by van der Worp et al concluded just a single thing with confidence: a history of stress fractures is associated with a higher impact forces in running gait.13..”

Neutral

The Best Running Surface for Your Knees outsideonline.com
Is running on hard surfaces really bad for your knees?
“…The bottom line: When it comes to injury, researchers currently believe no single surface is better than another. Concrete, for instance, is hard, but it’s typically consistent. Asphalt roads often are cambered for drainage, while the unpredictability of many grass and dirt surfaces can cause instant injuries. (Mickey Mantle famously injured his right knee during the 1951 World Series when he sprinted across a baseball field and caught his shoe on a sprinkler.) Your best bet for avoiding injuries, experts say: mix it up. Incorporate a variety of surfaces into your training, including grass, dirt, asphalt, concrete, and tracks…”

*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

Common Injuries

KNEE
*see Medical: Knee Dislocation-Causes, treatment, healing, etc…? goodnewshealthandfitness.wordpress.com

Runner’s Knee (Patellofemoral Syndrome) Treatment – YouTube

How To Fix Knee Pain – Patellofemoral Pain Syndrome – YouTube

*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Medical: Chronic Pain Disorder- Causes, Prevention, and Treatment of Fibromyalgia

Fibromyalgia ˌfī-(ˌ)brō-ˌmī-ˈal-j(ē-)ə
(Myofascial Pain Syndrome; Fibrositis; Fibromyositis)
By Joseph J. Biundo, MD, Clinical Professor of Medicine, Tulane Medical Center merckmanuals.com
“..is characterized by poor sleep, fatigue, and widespread aching and stiffness in soft tissues, including muscles, tendons, and ligaments…”

CAUSES

Fibromyalgia Causes, healthline.com
“..Causes of fibromyalgia

Experts don’t know exactly what causes fibromyalgia, but a few factors might be involved:

Abnormal pain signaling

In people with fibromyalgia, the nervous system may not process pain signals in the usual way. Abnormal levels of chemicals in the brain, spinal cord, and nerves that carry these signals may make people more sensitive to the feeling of pain.
Hormone imbalances

Hormones such as serotonin, norepinephrine (noradrenaline), and dopamine help your body to process pain. Lower-than-normal levels of these hormones in the brain and nervous system may interrupt pain signals and intensify your sensitivity to them.
Genetics

Fibromyalgia can run in families. It’s likely that there’s an unidentified genetic abnormality that increases certain people’s risk for the condition. Certain genes may control the way the body regulates pain responses. Scientists speculate that people with fibromyalgia carry one or more genes that cause them to react strongly to stimuli that another person may not perceive as painful.
Triggers

For many people, symptoms begin after emotional or physical trauma, or a bout with an infectious disease. These factors do not likely cause fibromyalgia by themselves. However, they may trigger the onset in people who are already at risk for it by altering the nervous system’s response to pain.

The following may also be fibromyalgia triggers:

infections such as the flu
repeated injuries
surgery
a traumatic life event such as a breakup, divorce, or the death of a loved one
childbirth

Sleep disturbances

Problems getting enough sleep or spending enough time in the deepest stages of sleep are common in this disorder. But doctors aren’t sure if this is a symptom or a cause of fibromyalgia. Abnormal sleep patterns can affect the levels of some brain chemicals.
..”

Possible Causes of Fibromyalgia fibrocenter.com
“..Possible Fibromyalgia Causes

Heredity. Research shows that, like many conditions, fibromyalgia is believed to run in families. So it is likely that some people are born with genes that increase their risk of getting it.

Fibromyalgia can start at any time. But there may be some events that trigger fibromyalgia in those who have an increased risk of developing it.

Accidents and injuries. Fibromyalgia may be triggered by an injury or trauma (for example, auto accidents and war).

Infection. Some infections that may be linked to fibromyalgia include hepatitis C, Epstein-Barr virus, parvovirus, and Lyme disease.

Autoimmune disorders. These disorders occur when the body’s immune system sees its own tissues as foreign and attacks them. Rheumatoid arthritis and lupus are examples of autoimmune disorders.

Psychological and emotional stress. The onset of fibromyalgia has been linked with certain types of emotional stress…”
What causes Fibromyalgia?


FibromyalgiaAnswers
“Published on Jul 6, 2010

http://AnswersToFibromyalgia.com In the fibromyalgia study of what causes fibromyalgia or simply fibromyalgia cause, it’s common to experience fibromyalgia muscle pain or a combination of fibromyalgia and fatigue.”

PREVENTION

10 Facts About Fibromyalgia By The Editors of Prevention prevention.com
Fibromyalgia pain is real, frustrating, and frightening. How to spot fibromyalgia symptoms and get the help you need.

‘..5. Check your vitamin D intake
The evidence has been mounting for years that too-low levels of vitamin D may play a role in fibro pain. Scientists have long known that vitamin D deficiency causes bone and muscle pain, and more than half of us don’t get enough of this super vitamin. …

6. Watch out for tummy troubles
Up to 70% of fibro sufferers also have to deal with irritable bowel symptoms, such as diarrhea or upset stomach. The two conditions may share underlying causes, according to the UNC Center for Functional GI and Motility Disorders; brain studies indicate that patients with both conditions have greater pain responses and increased awareness of pain.

You may need to see a GI specialist to help your stomach symptoms, but you can start keeping a log of the foods that seem to set you off. Big culprits include heavy, rich meals and caffeine (both can cause your intestines to cramp). You may also want to keep gas-triggering foods, such as beans and cruciferous veggies, off your plate….

9. Find a no-fail stress soother
Stress makes fibromyalgia worse, so consider it doctor’s orders to give your body the rest it craves……It’s important to go with the flow, listen to your body, and schedule your day appropriately for your level of strength and energy.

10. Don’t overdo it on your “good days”
People with fibromyalgia typically have good days and bad ones. Though it’s tempting to morph into the Energizer Bunny when you’re feeling better, don’t. “Trying to push yourself will just cause added stress, and that can exacerbate your pain and fatigue,” says Rooks. Cram your good days with too much stuff, and you’ll just wind up with more bad days, reports the American Academy of Family Physicians…”

Fibromyalgia: A Functional Medicine Approach By Susan Blum, MD, MPH Board Certified in Preventive Medicine and a Chronic Disease Specialist Founder and Director of Blum Center for Health
Posted on 3/13/2012 | By Susan Blum, MD, MPH doctoroz.com
“..The Digestive System

The reason the digestive system (referred to as the gut) is so important is because 70% of your immune system lives just under the surface of your intestinal lining, and any disruption in the beneficial bacteria – think lactobacilli and bifido bacteria, those good bugs in yogurt –or the intestinal lining, will cause immune reactions that release inflammatory molecules that travel throughout the body causing inflammation at distant sites. This is one of the core beliefs and approaches of functional medicine, supported by studies in the literature, and evidence I see every day in my practice. Fixing the gut can sometimes completely relieve pain and inflammation in the muscles and joints.

Every patient with fibromyalgia has a comprehensive digestive stool analysis to help in the diagnosis of what might be out of balance in the digestive tract. I look for dysbiosis, an overgrowth of “bad” bacteria, yeast, and/or parasites, and I look for signs of leaky gut syndrome, a condition where there is increased permeability in the intestinal lining. These conditions can cause distant inflammation and have been implicated in fibromyalgia, arthritis, and autoimmune disease.

Once I make a diagnosis of dysbiosis and/or leaky gut syndrome, I begin the treatment with herbs and supplements that restore health of the digestive tract. ..”

Fibromyalgia Prevention healthtools.aarp.org
“..Reduce Emotional and Mental Stress

The symptoms of fibromyalgia get worse with stress. You can reduce flare-ups by minimizing those things that cause you the most stress. Eliminating stress inducers like unhealthy relationships or tense work environments is one way to do this. Some stressors cannot be avoided. When you cannot eliminate the source of stress, learning coping techniques can help minimize the effects of stress on your body and your mind.

Positive stress busters include:

meditation
relaxation
acupuncture
deep breathing techniques

Moderate intensity exercise is also a good way to blow off steam in a healthy way. ..”
*see How to deal with Anxiety-Stress in life? goodnewshealthandfitness.wordpress.com

TREATMENT

Natural Fibromyalgia Treatment That Works draxe.com
“The Fibromyalgia Diet

The fibromyalgia diet consists of eating mostly fruits, vegetables, sprouted nuts and organic wild meat. Here are the top foods to heal fibromyalgia.

Green vegetables – These provide essential minerals, such as magnesium, for optimal health and well-being.

Clean lean protein – Helps muscles and tissues maintain energy and proper function.
Fermented foods and cultured dairy – Probiotic foods such as yogurt, kefir or sauerkraut…

… help prevent candidiasis, a root cause of fibromyalgia.
Omega-3 fats – These healthy omega-3 fats reduce inflammation and can reduce pain associated with fibromyalgia.
Antioxidants, such as vitamins A, C, E – Fruits, vegetables and herbs are good sources of these potent disease fighters…”

Natural Remedies for Fibromyalgia – Fibromyalgia Natural Treatment – Power Health Talk


“Streamed live on Jan 28, 2014

http://powerhealthtalk.com

Natural Remedies for Fibromyalgia – Fibromyalgia Natural Treatment

Pain is the most prominent symptom of Fibromaylgia. It usually affects the entire body, although it may start in one area, such as the neck and shoulders, and spread to other areas over a period of time. Fibromyalgia is a form of generalized muscular pain and fatigue. The name, Fibromyalgia, means pain in the muscles and the fibrous connective tissues (the ligaments and tendons).

You (or someone you know) may be experiencing moderate or severe fatigue with a lack of energy, decreased exercise endurance, or the kind of exhaustion that results from the flu or lack of sleep. Sometimes the fatigue is more of a problem than the pain. Headaches, especially tension and migraine headaches, are common in Fibromyalgia. Abdominal pain, bloating, alternating constipation, bladder spasms, and irritability may cause urinary urgency or frequency. Your skin and blood circulation can be sensitive to temperature changes, resulting in temporary changes in skin color.

Have you suffered with for a few months, a few years, or too many years to mention? Some may suffer only minor symptoms, while others (perhaps you or a loved one) feel the debilitating affects of Fibromyalgia and are kept from participating in their life, making even simple daily activities almost impossible.

Here at Power Health we look at the person and not the diagnosis. Our goal is to find out what is causing the problem and help you to correct that without drugs or surgery.

http://youtu.be/ukM4z4kf56A”

Easing the Pain of Fibromyalgia Naturally, everydayhealth.com
“… 2/ 9 Vitamin D as Fibromyalgia Treatment

Both vitamin D and magnesium levels have been found to be low in people with fibromyalgia, but as of yet there is no evidence that taking vitamin supplements are an effective fibromyalgia treatment. Vitamin D, known as the sunshine vitamin, does have some effects on nerve and muscle function, and some studies have suggested that low levels of vitamin D may be associated with chronic pain of fibromyalgia. In a small clinical study published online in the January 2012 issue of Pain Medicine, fibromyalgia symptoms improved in 30 women after 8 weeks of vitamin D supplementation. However, other researchers have failed to find any association between fibromyalgia and vitamin D levels…”

Fitness

Fibromyalgia Exercises: 10 Stretches to Relieve … – YouTube
https://www.youtube.com/watch?v=M7kIrw3Pz5Q
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

5 Low-impact Exercises for Fibromyalgia – YouTube
https://www.youtube.com/watch?v=6O3U3dpwYSo
“Published on Sep 4, 2016

According to experts, regular low to moderate exercise can actually improve the symptoms of fibromyalgia. Learn which exercises are recommended for fibro patients. For more on fibromyalgia, visit my blog, FibroSA, by clicking on this link http://fibrosa.blogspot.co.za/.”

*see Fitness: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors goodnewshealthandfitness.wordpress.com

10 Best Exercises for Fibromyalgia – YouTube

Easier Workout for Total Body Toning- For Fibromyalgia … – YouTube

*see Health & Fitness: Body, Mind, & Soul (Spirit) Exercises goodnewshealthandfitness.wordpress.com

At Home Exercises for Fibromyalgia Sufferers

*see Fitness: Various “Home” & “Backyard” Exercises goodnewshealthandfitness.wordpress.com

30 Min Fun & Easy, Low-Impact Cardio For Fibromyalgia Sufferers!
https://youtu.be/9oSDSVlvxo0
“Published on Jun 20, 2017

Burn over 250 calories doing this rejuvenating, medium intensity cardio workout that is perfect for chronic pain and fatigue sufferers. These low-impact moves are specifically designed to get your heart rate up so you burn fat, but should not cause any unnecessary pain during or after your finished. As with all of these routines, however, please listen to your own body and make the needed adjustments to any moves that are painful to you. Please don’t push yourself too much, just do what you can do and be so proud of that. The more you move your body the less pain you should have long term, so try a little each day until you can complete the entire routine without pain. I know you can do it and that you are going to feel so much better in no time! (Workout routine is printed below)

Level: Beginner

Equipment: None

Intensity: Medium

Safe For: Fibromyalgia, Adrenal Fatigue, Hypothyroidism, Hashimotos Hypothyroidism, Chronic Fatigue, Depression & Anxiety, Knee Pain, Joint Pain, Insomnia…

*see 30 Min Fun & Easy, Low-Impact Cardio For Fibromyalgia Sufferers! goodnewshealthandfitness.wordpress.com

HEALING

*see Deep Thought: Why doesn’t God “heal” everybody? goodnewseverybodycom.wordpress.com

Prayer

Healed of Fibromyalgia Symptoms Apr 29, 2008 bethel.com

Damaris started to experience what she described as “daily pain about eight years ago in slow but ever-increasing amounts that in the last two years has become incredibly pronounced and has kept me from sleeping for any restful length of time. I had all of the symptoms of fibromyalgia: intense and constant muscle soreness that only pain medication can alleviate, inability to enter into REM sleep, fatigue regardless of how long I was in bed, headaches, severe joint stiffness that impedes movement, restless leg syndrome. ..”

Healed from Deafness, Fibromyalgia and Other Diseases
Lars, BEd – Coffs Harbour, Australia cai.org
“..When she was at her lowest she was plagued with permanent thoughts of suicide. She had to move back in at her parents’ place, as she could no longer live by herself anymore. That’s when she started crying out to God and wanted to get in touch with her friend Claudia again. A couple of weeks after being back at her parents place she bumped into Claudia, who then eventually invited her for to come along to a church meeting. This was where I met Rebecca for the first time. Rebecca told us how much at home she felt with us and due to her sickness it was another few weeks before she could come again. During this meeting we talked about the power of God and that God wants people to be healthy and expects his followers to pray for the sick. We read many scriptures like MARK 16:15-20, ISAIAH 53:5, MATTHEW 4:23, and HEBREWS 13:8 and explained them.
The power of God healed her from EVERYTHING!

Many people received prayer in that meeting and Rebecca asked for prayer for her glossopharyngeal neuralgia she suffered from. We laid hands on her and prayed in Jesus’ name (MARK 16:18). She was initially still in pain, as if somebody stabbed through her ear, but the moment she stepped outside as she left the meeting the pain completely went; for the first time in 3.5 years and to this day the pain has never come back. She realised that God is real and came back the following week, despite her parents threatening her to chuck her out if she went again. We happened to have a prayer night that Friday and led Rebecca through the Scriptures about how to be saved. We looked at Scriptures concerning baptism by immersion and Rebecca then asked to be baptized, which we did straight away in the upstairs bathtub . Afterwards we looked at some Scriptures about receiving the Holy Spirit (ACTS 2:4, LUKE 11:13), and we then laid hands on her and asked God to fill her with the Holy Spirit. As a result she then started to speak in new tongues and was born again…”

Healing prayer for arthritis, chronic fatigue and fibromyalgia John Mellor Australian Healing Min


‘Published on Mar 23, 2015

http://www.johnmellor.org. John Mellor, an International Australian Healing Evangelist. John Mellor has a gift of healing and miracles with a ministry of praying for the sick in Jesus’ name. John Mellor sees many miracles and healings of every type of physical illness, emotional disorder and mental illness. John Mellor sees hundreds more testimonies at our YouTube Channel, John Mellor Ministries. If you would like to find out where John Mellor is ministering, see his itinerary at http://www.johnmellor.org.”

Any other comments,suggestions (e.g. websites/videos), feedback, stories/experiences, etc..

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Dedication to:

I would like to dedicate this blog to my friend Sherri who past away trying to fight this disorder…

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: “Energy” Tips for Aging-Seniors-Elderly-“Older” Age Adults

After 50, All Roads Lead to Fitness
Want energy, good looks and a youthful attitude? Get fit!
by Barbara Hannah Grufferman, July 22, 2013|aarp.org
“..
Here’s how I turned things around

First, I made myself a priority. Many may be depending on you, but you have to be in good mental and physical health to be of service to any of them.

I started down my path to fitness by going for slow runs with walk breaks, and I learned how to do push-ups and other strengthening exercises to prevent bone density loss and, therefore, osteoporosis. (Consult your doctor before starting a new exercise regimen.)

..”

Top Tips On Senior Fitness


“Published on Dec 30, 2014

A “must see” for those who to know about senior fitness and how to use it to take their fitness regime to a new level.
See more at … http://tinyurl.com/pnro9tt
http://www.healthfitnessandsport.com”

Senior Fitness Expert Offers Tips on Successful Aging


“Published on Mar 19, 2013

Jana Headrick, wellness director for Tulsa, Oklahoma, retirement community Inverness Village, talks about setting meaningful resolutions for successful aging.”

Exercises

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

=>Stretching
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

Exercises for Seniors – Stretching Exercises for Seniors … – YouTube

=>Balanced

*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

Brain and Balance Exercises – for Seniors & the Elderly – YouTube

Balance Exercises for Seniors – Fall Prevention – Balance … – YouTube

7 Balance Exercises for Seniors-Fall Prevention by … – YouTube

Weight-Bearing Exercises for Seniors : Creative Exercises – YouTube

=>Home
*see Fitness: “Energy” Tips for Aging-Seniors-Elderly-“Older” Age Adults goodnewshealthandfitness.wordpress.com
& Fitness: Various “Home” & “Backyard” Exercises goodnewshealthandfitness.wordpress.com

At-Home Exercises for Seniors – YouTube

-Pulley Exercises

DMI Shoulder Pulley For Physical Therapy, Door Pulley, White $13.90 amazon.com
“About the product

EASY TO USE SHOULDER PULLEY makes physical therapy and exercising easy, either at home or at the office.
PHYSICAL THERAPY DOOR PULLEY that’s great for after surgery, injuries, or your strength, mobility, and flexibility.
INCREASE RANGE OF MOTION after surgery, or for arthritis, tendonitis, frozen shoulder syndrome, rotator cuff injury, capsulitis, or bursitis. ..”


*see https://www.instagram.com/p/BdLsqcojwIr/?taken-by=healthfitnesslifeguy

-Resistance Band
*see Fitness: Various Resistance Training Exercises goodnewshealthandfitness.wordpress.com

Resistance Band Exercises : Stretch Band Exercises for Seniors …

Resistance Band Exercises for Seniors – YouTube

Senior resistance band exercises with balance and Wellness – YouTube

Senior Elastic Band Class–PTSue.com for Seniors – YouTube

=>Strength
*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

Strength Training For Seniors or Elderly : Exercises For The … – YouTube

Seniors Fitness & Strength Training Workout – YouTube

15 Min Senior Workout – HASfit Exercise for Elderly – Seniors Exercises for Elderly – Seniors


“Published on Oct 7, 2013

Unlock rewards and help keep HASfit free by donating now – https://www.patreon.com/hasfit

Coach Kozak’s 15 minute senior workout is great for senior strength and will get your heart rate up at the same time. The total body exercise for elderly doesn’t require any equipment, but you may choose to use some light weights or a couple water bottles. Senior exercises for elderly are low impact and safe on the joints. Visit http://hasfit.com for the seniors workouts instructions, more videos, free meal plans, and other health tips. http://hasfit.com for the best free workout and senior aerobic exercise routines for men and women at home or in gym. ..”

Fitness Tips for the Elderly – YouTube


“Published on Jun 16, 2015

Fitness Tips for the Elderly. Part of the series: LS – Kung Fu & Better Living. As we grow older, an active lifestyle is essential to staying healthier longer. Get fitness tips for the elderly with help from a world champion martial artist in this free video clip. Read more: http://www.livestrong.com/video/10094…”

3 Coordination Exercises for Seniors to work your Brain and Body …

Body and Spirit by Dick Nunez – Senior Fitness – YouTube

*see Health & Fitness: Body, Mind, & Soul (Spirit) Exercises goodnewshealthandfitness.wordpress.com

Keola – Christian Mind-Body Workout – YouTube
https://www.youtube.com/watch?v=-ZDMROjXiJI
“..Published on Jun 25, 2012

Short, full body workout for all levels that introduces you to the unique format of Keola. Designed around Keola Fit’s Transitional Son Series that represents Christ’s victory over death, you will feel strengthened, yet rested/refreshed, in your whole being; spirit, soul, and body. Emphasis placed on building strong arms and core, while also growing in the fruit of the Spirit. Be blessed!

Note: New position names declaring who you are in Christ were incorporated into Keola in 2014 are noted on the screen…”

Beginners Pilates – Pilates Exercises for Beginners and Seniors …

Stronger Seniors Core Fitness Pilates exercise program for … – YouTube

=>Women

Pilates for Older Women – YouTube

Exercises for Women Over 60 : General Fitness Tips

=>Walk in the Park
*see Fitness: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors goodnewshealthandfitness.wordpress.com

Seated Exercises for Older Adults – YouTube

*see Fitness: Exercises for those with “limited” mobility goodnewshealthandfitness.wordpress.com

=>Others

20 Min Exercise for Seniors, Elderly, & Older People … – YouTube

Know of any other exercises or fitness tips?

Follow us on IG or Instagram #healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

Good News Elderly
<a href="https://www.facebook.com/groups/471659289554782/

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Various Cardio Workouts

Physiology

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

Cardio-Respiratory
*see Medical: How the Lungs (respiratory system) Function? goodnewshealthandfitness.wordpress.com

Physiological Adaptations to Training

“In this video we examined the physiological adaptations to training on the body’s cardiovascular system. By comparing the heart rates of two individuals, one a trained athlete and the other an untrained individual, we examined how increasing exercise intensity lead to an increase in oxygen demand to the working muscle and tissues which can be met by either increasing heart rate or stroke volume to ultimately increase cardiac output. Heart rate can only increase to a certain max, so how is the trained individual able to keep exercising at higher intensity while the untrained individual is not? To answer this we used an example using water guns to represent a beating heart. The trained individual was represented by a larger water gun, thus being able to pump out more “blood” per beat and the untrained individual was represented by a smaller water gun and had to fire faster in order to provide the same output. This is a metaphor to the cardiovascular adaptations to training. With training the hearts stroke volume increases and thus allows an individual to train at higher intensity when the heart rate has already reached its max. There are many other physiological adaptations to training consistently, this being one of the most important. If an individual can train their heart to perform more efficiently there is less strain placed on their heart, which can potentially help reduce risk of future cardiovascular disease and increase overall health.”

*see Health & Fitness: Trying to lose weight? goodnewshealthandfitness.wordpress.com

Assessments

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

What is the Difference Between VT1, VT2 and VO2 max? Nicole Thompson by Nicole Thompson
on March 14, 2017 .acefitness.org

3-zone Cardiorespiratory Training using the ACE IFT Model – YouTube

Exercise Physiologist Demonstrating VO2 Max Testing
https://youtu.be/A2z0l9B6aGE
“VO2 max (also Maximal Oxygen Consumption, maximal Oxygen Uptake, Peak Oxygen Uptake or Aerobic Capacity) is the maximum capacity of an individual’s body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual. Maximal Oxygen Uptake (VO2 Max) is widely accepted as the single best measure of cardiovascular fitness and maximal aerobic power.”

Lactate Threshold
*see Health: Alternatives to “processed” sugar for your “sweet tooth”? goodnewshealthandfitness.wordpress.com

What Is Lactate and How Does it Affect Your Performance? stack.com
“.. During demanding workouts (e.g., weight training and sprints), athletes are forced to deal with this limiting factor. But athletes are used to toughening up and dealing with pain. The moment when you begin to feel the burning sensation is called the lactate threshold. At that point, you’re still able to function but your energy is limited. After further effort, you reach a point where you can no longer push forward. This point is called the onset of blood lactate accumulation (OBLA), and it occurs when blood lactate concentrations are upwards of 90 percent.”..

25 Min Physiology: What Lactate is & What it ACTUALLY does …
https://www.youtube.com/watch?v=imEsdKxtVyU
*high intensity exercise builds lactate, which fuels your brain (improves mind and memory)!

The Performance Benefits of Lactate Threshold Testing and Training By Lindsay Hyman, CTS Pro Coach trainright.com
“..Your body has to clear the lactate from the blood and working muscles and process it back to useable fuels, and lactate threshold is the point at which production outstrips the clearing process and higher levels of blood lactate start to accumulate in the muscles. Lactate threshold can be determined through lactate threshold testing, verified within your training program, and used to make you stronger and faster…

Provided you’re training and striving to improve, regular lactate testing provides you and your coach with concrete evidence of improvement, or lack thereof, throughout the season(s). A history of lactate tests should show changes in fitness, characterized by: increased power and/or pace at threshold, improved recovery heart rate, a higher lactate threshold heart rate, and a higher pace or power-to-weight ratio….

Train Smarter and Race Faster with Lactate Threshold Testing thebodymechanic.com.au
What is lactate and lactate threshold?
“..

Lactate is a fuel source produced when your body breaks down glucose for energy. When training at an easy aerobic intensity, lactate is converted back into energy and it’s concentration in your blood is kept constant. This process is called lactate clearance and this ability differs for everyone.

When pushing a higher intensity, the energy required goes up and more lactate gets produced to cope with the demand. Since your body effectively clears lactate at a fixed rate, the blood lactate concentration will keep rising till it eventually goes out of control. This tipping point is referred to as the lactate threshold.

To better explain this process, try pouring water down a funnel at a steady rate. Then gradually increasing the amount being poured. The funnel can only handle a fixed volume of water passing through and will overflow once maxed out…”

Venous Return, cardiac output, during exercise

YMCA Sub Max Cycle Ergometer Test exrx.net

YMCA Cycle Ergometer Test – YouTube

YMCA Submaximal Cycle Test – YouTube

Graded Exercise Test (GXT) kmhlabs.com
“..

The Graded Exercise Test is a general screening tool used to evaluate the heart’s response to exercise.

The heart normally contracts regularly due to an orderly spread of electrical activity from an area of specialized heart cells called “pacemaker cells” to the rest of the heart. An electrocardiogram (ECG) represents a surface mapping of the electrical activity of the heart…”

Rockport Fitness Walking Test Calculator-Find Your Fitness Level with a 1-Mile Walk By Wendy Bumgardn Updated May 21, 2017 verywell.com
“..What Do the Results Mean?

The results you get from the test will estimate your VO2Max in ml/kg/min.

The results are then graded based you on your age as Excellent, Very Good, Good, Average, Fair, Poor, or Very Poor.

It can be a valuable piece of knowledge to do a fitness test now and then to perform it again in a couple of months after you have started a fitness program. You can use it to see how you are improving in your fitness efforts.

You may see your fitness level decrease if you have been inactive for several weeks, such as over the winter or following an injury or illness that made you stop training…”

Calculations:

Using METs in Program Design by Jessica Smith, ME on Feb 01, 2006 ideafit.com
Master the basics of metabolic equivalents and learn to apply them to exercise programs in practical ways.
1 MET = 3.5 mL/kg/min

Energy Expenditure of Activities topendsports.com
“..One of the easiest methods for recording of the intensity of a physical activity is the Metabolic Equivalent Task (MET) method. The energy cost of many activities has been determined, usually by monitoring the oxygen consumption during the activity, to determine an average oxygen uptake per unit of time. This value is then compared to the resting oxygen uptake. ..”

Rockport Fitness Walking Test by wellness4one – YouTube

PRT 1.5 Mile (2.4 km) Run Test topendsports.com
*see Navy Physical Readiness Test (PRT) Overview military.com

Exercise testing 1.5 mile run graphs – YouTube

The 3-Minute Step Test-A DIY Fitness Assessment By Jason Anderson, Certified Personal Trainer sparkpeople.com
“..The 3-Minute Step Test measures your aerobic (cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise.

Equipment needed: Stopwatch or clock with a second hand; a friend to help you keep count; a 12-inch bench, box, or step; a metronome (if you don’t have one, use the free online version at http://www.MetronomeOnline.com)..”

YMCA Step Test – YouTube
https://www.youtube.com/watch?v=VfKN-nx__JY
*see YMCA Fitness Assessment exrx.net

-Overweight People

Cardiovascular Endurance Step Ups – YouTube

Energy Enhancers (ATP)

Ribose for Health and Performance By Richard A. Passwater, Ph.D. –
August 1, 2009 wholefoodsmagazine.com
‘..D-Ribose is a vital nutrient for producing energy in the body. Importantly, D-Ribose does not produce energy by an unhealthy stimulating action, but by the natural process of making the body’s all-important energy storage compound, adenosine triphosphate (ATP).

D-Ribose is a vital nutrient for producing energy in the body. Importantly, D-Ribose does not produce energy by an unhealthy stimulating action, but by the natural process of making the body’s all-important energy storage compound, adenosine triphosphate (ATP)…”

RIBOSE Produces ATP = Energy

Does Ribose Really Energize? drweil.com
“..Ribose is a naturally occurring sugar made in the body from glucose and is an essential component of ATP (adenosine triphosphate), the compound that stores and delivers energy in all cells. Ribose also occurs in RNA (ribonucleic acid), one of the main information-carriers of living organisms. Because ATP is rapidly used by muscles in high-intensity workouts and because RNA is important in protein synthesis, ribose supplements and energy drinks containing ribose are being promoted for energy enhancement and better exercise performance. The supplements are said to speed muscle tissue recovery after exercise, and limit post-exercise fatigue…”

The Miracle Sugar of Life for Fibromyalgia, Chronic Fatigue Syndrome, Heart Pathologies- Dr. Mandell

Increase Strength and Stamina with D-Ribose: Thomas DeLauer

=>Supplements

2017’s 10 Best D-Ribose Supplements esupplements.com

=>Food Sources

What Are Food Sources of D-Ribose? by MICHELLE FISK Last Updated: Jun 15, 2015 livestrong.com
“…Eggs and Dairy Products

Milk and eggs are excellent sources of riboflavin. One cup of skim milk contains 0.45 milligram of riboflavin, and one large, hard-boiled eggs holds 0.26 milligram of this nutrient. An ounce of cheddar cheese has 0.11 milligram of this vitamin. Eggs and dairy products also boast calcium, potassium, vitamin D and protein. These nutrients contribute to healthy bone mass and low blood pressure. Opt for low-fat or fat-free milk and cheese. Other options are high in fat and cholesterol, which can raise your bad cholesterol and contribute to heart disease….”

*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

Training Tips

ACE IFT Model for Cardiorespiratory Training: Phases 1–4 acefitness.org

“…The ACE IFT Model has four cardiorespiratory training phases:

• Phase 1: Aerobic-base training

…This is a common starting point for many clients, especially those that are sedentary or have special needs. ..

• Phase 2: Aerobic-efficiency training

…A submaximal talk test should be conducted at the beginning of phase 2 to determine the client’s HR at VT1…

• Phase 3: Anaerobic-endurance training

..At the beginning of phase 3, the submaximal talk test and the VT2 threshold test should be given to determine the client’s HR at VT1 and VT2…

• Phase 4: Anaerobic-power training..

.. specific goals related to high-speed performance during endurance events to develop anaerobic-power. Athletes that might perform phase 4 training include soccer athletes, cross-country runners and cross-country skiers…

3-zone Cardiorespiratory Training using the ACE IFT Model – YouTube
https://www.youtube.com/watch?v=e8vRWNb0suE&index
“..This video reviews the first and second ventilatory thresholds (VT1 and VT2) and the 3-zone training model built around these key metabolic markers that is the basis for cardiorespiratory exercise intensity in ACE Integrated Fitness Training Model. Through actual demonstrations, this video illustrates exercise efforts in each zone and the application of the talk test to VT1 and the ability to speak more than one or two words to VT2.”>>

Pre-Workout Tips

7 Foods You Should Never Eat Before A Workout by Rubby WilliamDecember 12, 2016 5:25 AM mindbodygreen.com
“…4. Dairy

Dairy is delicious, but it can make you sleepy and sluggish. Therefore, you should avoid eating or drinking dairy two hours before a workout because it will make you feel acidic, lethargic, and you may even face extreme burping.
5. Protein bars


6. Fatty foods

When it comes to pre-workout foods that you should avoid, some of them are obvious: Think cheesecake, hamburgers, and so on. But you also may want to avoid healthy fats such as avocados and nuts, as they contain high fibers and up your chance for gassiness.
7. Fruit juice..

Almost all juices contain a high amount of natural sugars but less or zero fiber to help absorb energy. There’s no doubt that orange juice contains vitamin C along and other essential nutrients, but it allows you to use up energy from the juice instantly and suffer a drop in blood sugar level after the gym session.

Try eating an apple before starting your workout. It’s a much better choice; trust me.

..”

*fibers

Low Fiber Foods Before a Marathon
healthyeating.sfgate.com
“…As fiber is indigestible, eating high-fiber foods before a race can cause a feeling of fullness and discomfort, keeping you from performing your best…

Fiber is an essential part of your diet, although it is indigestible. As it passes through your gastrointestinal tract, fiber absorbs waste from your body, carrying it out as solid waste. Fiber can be either soluble or insoluble. Insoluble fiber adds bulk to your stool and slows digestion. Soluble fiber absorbs water, forming a gel, that speeds digestion and the passage of stool. Though important for overall health, both soluble and insoluble fiber produce undesirable effects during a marathon….”

-Should Eat


Pre-Workout Nutrition: What to Eat Before a Workout
healthline.com
“…Good nutrition can help your body perform better and recover faster after each workout.

Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage (1).

This is a detailed guide to pre-workout nutrition. It contains everything you need to know.
..

Carbs Your muscles use the glucose from carbs for fuel.

For short- and high-intensity exercise, your muscle and liver stores of glycogen are your muscles’ main source of energy (3).

But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training and your overall diet (3).

Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity diminish (4, 5, 6).

Studies have consistently shown the ability of carbs to increase glycogen stores and utilization while boosting carb oxidation during exercise (6, 7, 8).

Carb loading, which involves consum…

If Your Workout Starts in 1 Hour or Less

Greek yogurt and fruit
Nutrition bar with protein and wholesome ingredients
A piece of fruit such as banana, orange or apple

Keep in mind that you don’t need to eat many pre-workout meals at different times. Just choose one of these.

For best results, experiment with different timings and compositions of your pre-workout meal…”
*see Health: Nutrition-Macronutrients goodnewshealthandfitness.wordpress.com/

Medical Cautions

Too Much Cardio Can Cause a 7-Fold Surge of Heart Problems June 01, 2012 • 503,630 views fitness.mercola.com
‘..
Story at-a-glance

Long cardio workout sessions can cause more harm than good, leading to the release of the stress hormone cortisol, which when produced excessively may contribute to a catabolic state, in which your tissues break down, as well as chronic disease
Too much cardio, such as marathon running, raises cardiac risk by seven-fold, and can lead to heart muscle scarring, and increased blood levels of cardiac enzymes, which are markers for heart injury
To get the most benefits of exercise you need to push your body hard enough for a challenge while allowing adequate time for recovery and repair to take place; one of the best ways to do this is to follow a fitness regimen that includes short bursts of high-intensity activities, which can be done using an elliptical machine, recumbent bike or even free weights
When you work out, it is wise to push as hard as you possibly can a few times a week, but you need to wisely gauge your body’s tolerance to this stress, and give your body time to recuperate using rest and proper nutrition

..”

STOP w/these symptoms:
perfusion,lightheadedness, cyanosis,etc…
leg cramping or claudication,

Different Types

What Is The Best Workout To Improve Aerobic/Anaerobic Endurance? bodybuilding.com
“.. What’s The Difference Between Aerobic And Anaerobic?
Aerobic means “involving or improving oxygen consumption by the body”. Aerobic exercise, therefore, enhances respiratory and circulatory efficiency by improving oxygen consumption. Aerobic movements require oxygen to generate force, and enlist slow-twitch muscles for activity over sustained periods of time (minutes to hours). Examples of aerobic exercise include cardio, jogging, cycling and running marathons. ..

Aerobic Endurance

The best way to increase aerobic endurance (in my opinion) is through cardiovascular exercises. These include skipping, jogging, walking, swimming, etc. I will include methods to increase aerobic endurance for the following 3 stages:..

Exercise Recap

Combining all those different workouts and techniques will yield the best anaerobic and aerobic endurance. Pay attention to the following factors:

The jogging interval training involves the Glycogen-Lactic Acid System and the Aerobic System. It develops the slow-twitch muscle fibers well and it produces an increase in endurance speed while jogging.

The weightlifting focuses on heavy compound movements such as deadlift, bench press, squat, military presses in a 6-12 range so the fast-twitch fibers are well activated. We focus on power ATP surge here so that both A and B type fast twitch fibers take part in the activity. We do drop sets to increase Lactic Acid resistance….

Ambulatory Exercises

Biking

Photo & Video Sharing by SmugMug

“I’ve been biking more than usual lately with this national biking competition, which we record our miles online. Prior to this competition, I’ve been biking as much as I can-back and forth to work, doing errands around my small town community, etc…

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Dancing

The 25 Minute Cardio Dance Workout Celebs Use to Stay … – YouTube

Cardio Dance Workout To Scorch Calories | Class FitSugar – YouTube

Zumba Fitness – 50 Minutes Zumba Dance Aerobic … – YouTube

Jump Rope

#jumprope #jumpropeworkout Great alternative #cardioworkout 😊

A post shared by Healthfitnessguru (@healthfitnesslifeguy) on Dec 14, 2016 at 9:56am PST

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Outdoors

-Hiking up a Hill

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Racquetball

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Running
*see Fitness: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors goodnewshealthandfitness.wordpress.com

Photo & Video Sharing by SmugMug

“I try to run in a regular basis. As a former long distance runner (high school track my senior year), my coach would advise us to run as possible on “soft” ground (e.g. avoid hard pavement). Lately, I’ve been running around my former college “rubber” outdoor track.

Soccer

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Stair Climbers

When I go on trips, I try to find creative ways to do my cardio workout. One time, I did stair climbers in the “no-traffic” stairway of a hotel I was staying at for a conference in downtown Atlanta.

👍🏼#stairclimbers #cardio #legexercise #lowerbodyworkout

A post shared by Healthfitnessguru (@healthfitnesslifeguy) on Jan 17, 2017 at 3:55pm PST

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Fitness: Cardio- Stair Climb ~Step by Step w/HealthFitnessLifeGuy

Switch Up a Stair Workout With These 5 Exercises | Fitness How To

Swimming
*see Health: Be more safe in Swimming Pools? goodnewshealthandfitness.wordpress.com

Both Machines and Non-Machines

What Is The Best Circuit Training Workout? Workout Of The Week October 25, 2017 • 16 min read .bodybuilding.com
“..What Is Circuit Training?

Basically circuit training is done by performing one exercise after another (in a circuit, obviously). For example you might perform a set of squats followed by a set of upright rows followed by curls etc. Often people only consider weightlifting type exercises as part of circuit training, but other anaerobic/aerobic work can be included.

Exercises are often performed with little or no rest between them; however this should vary on the type of circuit you are completing…”

BeFit GO: 30 Min Circuit Training Workout for the Gym – YouTube

10 Minute Total Body Cardio Circuit Workout Video. – YouTube

Circuit Training – Exercises Ideas – YouTube

Aerobic Exercise Machines

Top 5 Cardio Machines At Your Gym – YouTube

10 Best And Worst Cardio Machines l Top 10 Training List – YouTube

Which is the Best Cardio Machine for Weight Loss – YouTube

Lifestyle Workouts

-House Chores

How household chores keep you in shape by PETA BEE, Daily Mail dailymail.co.uk
“..but new research claims that dusting, vacuuming and mopping with gusto are as good for you as any session at the gym.

Read more: http://www.dailymail.co.uk/health/article-93697/How-household-chores-shape.html#ixzz4z1eqX1Ur
Follow us: @MailOnline on Twitter | DailyMail on Facebook
..”

How to Lose Weight While Cleaning Your House — Aerobic … – YouTube

Post Workout

-Stretches
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

-Nutrition

Do I Need to Eat After Cardio Workouts? Lizzie Fuhr for POPSUGAR Fitness | Jun 22, 2015 Topics: Cardio, postworkout snacks, fitness tips shape.com
“… When you’re training for a race and logging a lot of miles, do your best to eat 200 to 300 calories within 30 minutes of your workout. If you’re into kicking your butt with HIIT, intense sprints at the track, or kickboxing, nutritionists agree: you need to refuel and recover with a combination of protein and carbs. Clinical and holistic dietitian Esther Blum recommends a protein smoothie that includes a highly absorbable carb like banana or mango because it “shuts down your cortisol levels and stress hormones and raises your growth hormone levels to help you build muscle mass.”..
To help combat post-workout hunger after moderate workouts, women’s strength-training expert and author of Lift to Get Lean Holly Perkins recommends making sure you have a nutritious meal two to three hours prior to your workout, or enjoy a light pre-workout snack 30 to 60 minutes beforehand. When you fuel your body appropriately, you’ll be less tempted to grab the first thing staring you in the face when you walk out of the studio door!

You Might Also Like..”
*see Health: Nutrition-Macronutrients goodnewshealthandfitness.wordpress.com

=>Electrolytes

4 Ways to Get Electrolytes After a Workout By Sarah Stanley active.com
“..After a long workout, you might be tempted to reach for a sports drink to replace the electrolytes you just sweated out. If you do, you’ll likely be doing more harm than good.

These types of drinks contain massive amounts of sugar, which slows down the rate at which water enters the blood. They also are typically loaded with artificial ingredients, which isn’t doing your body any favors.

The best way to replace electrolytes is through real food. Instead of reaching for a sports drink, try one of these four electrolyte options that are good for your health and the earth..

Chia Seeds

Kale

Coconut Water

Vegetables

Foods Rich with Electrolytes Naturally | Top 10 Electrolyte Replenishes Foods

“1. Bananas
One of the best foods is Banana Containing Electrolytes,
Which is Greatest for Before and After Workout Foods.
Banana with Magnesium is an Electrolyte to Help
• Control Blood Pressure Levels,
• Treats Diabetes, Osteoporosis,
• Depression, Headache & Migraines.
• Lowers Risk from Grow Cancer & Asthma
• Treat Diarrhea

2. Brown Rice
The Manganese in Brown Rice Helps Body to Process
Carbohydrates & Proteins to Convert into Energy
• Also Contain Great Magnesium&
• Very Filling Food yet Low in Calories

Arria Belli https://www.flickr.com/photos/arriabe&#8230;
Rob & Dani https://www.flickr.com/photos/rob-qld&#8230;
3. Yogurt
An Excellent Source of Calcium
• Contains Probiotics “Good” Bacteria for your Guts
Treating Gastrointestinal Problems
• Electrolytes Found with Potassium & Magnesium,
Maintain Healthy Blood Pressure Levels

4. Eggs
Egg is of the Most Versatile Foods with Electrolytes
Because of its Healthy Nutrients. One Egg Gives More
than 100 Milligrams of Choline to
• Constructed Cell Membranes & Signal in Brain,
• Reduce “Bad” Cholesterol to lower heart disease,
• Feeling Fuller After Ate Eggs.

5. Spinach
Low Calories & Rich Healthy Nutrients, Greatly effective
To Energize Electrolyte in Body.
• Iron Helps Utilize Energy Effectively

6. Peanuts
Peanuts one of Best Foods Containing Electrolytes,
with Rich in biotin, copper, manganese, phosphorus,
Varieties of Vitamins.
– Rich in Mono-Unsaturated Fats
– Reduce Risk of Gallstones
7. Salmon
Rich Nutrients & Electrolytes like Phosphorus, Magnesium,
Calcium & High-Quality Protein. A lot Experts Recommend
to Eating Salmon & Other Fish.

8. Kale
Kale is Most Healthy like Spinach and it contains of
potassium, phosphorus, calcium &huge nutrients
vitamins such as vitamins A, C, and K
• Best Electrolyte Sources in Kale Hardly to be
Found in Other Foods.

9. Raisins
Unlike Fruit Grapes At Which they Came, Raisins has
Concentrated Source of Electrolytes, Vitamins, Energy,
& Minerals Makes it Perfect for Workout Consuming.

10. Potatoes
Potatoes Contain Many Vital Nutrients
– Potassium,
– Calcium,
– Magnesium,
– Phosphorus
– Rich vitamin C, B-6.
If You Need to Add Electrolytes to a Meal, Potatoes are
Easiest & Most Versatile Choicest to Boost Electrolytes
..”

20 Electrolyte-Replenishing SnacksAugust 3, 2011 by Anna Monette Roberts popsugar.com
“..After an intense workout, be sure to mix up and munch on the following snacks that are rich in the top four essential electrolytes: sodium, potassium, calcium, and magnesium chloride…”

*see Medical: Endocrine System goodnewshealthandfitness.wordpress.com

What other cardio workouts you like doing for fun?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Health & Fitness: Trying to lose weight?

Bio: I personally haven’t had any issues with overweight, but I can share some tips on how to lost that weight that’s not needed at times from my life challenges. I remember in junior high school, a classmate of mind grabbed my cheeks hard and teased me about me being “chubby. I knew I wasn’t overweight, but I did have some “baby fat” that made me feel a little guilty. That remarked would stay with me to this day as that played a factor to my start of “trying” to be more fit. I wasn’t really knowledgeable about health and staying fit as I am know (still learning), but I remember I did have some bad choices of eating the “wrong foods” (e.g. too much candy, which resulted a lot of trips to the dentist with cavities).

I decided to do this blog after having people around me telling me that they want to lose weight, so I want to share my personal tips and some re”search’ I found that I feel are good resources to help them and anyone that want to lose weight:

Children

*see Health & Fitness: How Can Children Have An “Active” Lifestyle? goodnewshealthandfitness.wordpress.com

Active Healthy Living: Prevention of Childhood Obesity Through Increased Physical Activity pediatrics.aappublications.org
“…INTRODUCTION

In 1997, the World Health Organization declared obesity a global epidemic with major health implications.1 According to the 1999–2000 National Health and Nutrition Examination Survey (www.cdc.gov/nchs/nhanes.htm), the prevalence of overweight or obesity in children and youth in the United States is over 15%, a value that has tripled since the 1960s.2 The health implications of this epidemic are profound. Insulin resistance, type 2 diabetes mellitus, hypertension, obstructive sleep apnea, nonalcoholic steatohepatitis, poor self-esteem, and ..”

Fighting Childhood Obesity with Nutrition and Exercise ellipticalreviews.com
“…Exercise

More than ever, children are spending their time seated indoors in front of televisions, video games, and computer screens. This type of behavior has little positive effect on their health and instead contributes greatly to weight gain and obesity. To help combat obesity, limit the amount of time that children can watch television or play sedentary video games. Avoid offering these activities as rewards, and instead introduce fun daily activities that promote physical fitness. Kids should do some form of moderate physical activity for at least 60 minutes daily. If there is insufficient time for a full 60 minutes, integrate exercise or some form of activity 15 minutes at a time, four times a day. These activities may include running, jumping, swinging at the playgrou..”

Inactivity and Obesity in Middle School Children – YouTube

Causes:

  • 6 reasons why you’re overweight from besthealthmag.ca
  • Sal: Do any of the reasons on the site above are the same reasons for you? For me, it was …

    “6. You’re not reading food labels correctly”

    I wasn’t knowledgeable as a kid on “reading food labels”, which I don’t think many kids are. However, what I know now, I encourage parents to educated themselves about the importance of this and to let their kids know why we do this.

    *see Health: Nutrition-Foods to Know About goodnewshealthandfitness.wordpress.com

    #1 Cause of Overweight & Obesity? , from youtube.com

    Ok, raise your hand if you can relate to what this lady answers? Yes! I can relate myself as I remember growing-up as a kid, I would jump in to the “junk food” after a stress full day at school. I wished I learned how to manage them or how to deal with it back then.

    Action: Stress Management

    *see How to deal with Anxiety-Stress in life? goodnewshealthandfitness.wordpress.com

  • 10 Leading Causes of Weight Gain and Obesity (Besides Willpower)
    By Kris Gunnars authoritynutrition.com
  • “…10 Leading Causes of Weight Gain and Obesity (Besides Willpower)
    By Kris Gunnars
    However… human behavior is complex. It is driven by various biological factors like genetics, hormones and neural circuits. Eating behavior, just like sexual behavior and sleeping behavior, is driven by biological processes….

    “3. Food Addiction”

    Yes, we all have some type of addiction, which I can say I was addicted to sweets growing -up. I couldn’t control it as I was tempted by what I watch on television..

    “4. Aggressive Marketing (Especially Towards Children)

    I wanted the “sugar” (colorful) cereals that I saw in commercials that came on between the cartoons I watched. Is it the kids’ fault? …”no”! That’s the way the “media” is and this is where parents need to learn the psychology of “marketing” out there-particularly the their target to get your “kids” to be addicted to their product (e.g. Joe Cool Camel cigarrettes were a huge “cartoon” marketing trap to young kids to be hooked on to these until they were banned-> “Joe Camel, a Giant in Tobacco Marketing, Is Dead at 23
    By STUART ELLIOTT
    Published: July 11, 1997
    nytimes.com). Unfortunately, there are many other media forms using “cartoons/animations” to lure the young generation. This is another topic for another blog!

    An exercise scientist reveals the fastest, most significant way to lose weight with minimal effort

    By Erin Brodwin
    6 hours ago (1.4.16) news.yahoo.com

    Prevention

    What has helped me personally to “overcome” this temptation or battle? I “try” to fast (see prayer) at “least” 3 meals a week. My first fast usually is on Sunday mornings prior to church service as it helps me pat attention and also to be “spiritually hungry” (that’s another topic too). The other 2 meals I try to fast are the meals that has a menu I “don’t” like (e.g. red meat) or depending on what’s going on that day (e.g. church related or some other reason).

  • 7 Ways To Beat Stress Fat

    Anxiety is a powerful trigger for weight gain. Here’s how to stop it—fast.

    June 4, 2014 Nancy Kalish prevention.com
  • “..Obviously, getting rid of all anxiety isn’t an option. But by taking these 7 steps to beat stress, you can get your cortisol levels and your weight under control—and improve your health…”

    1. Drop and do 10.
    2 / 8

    That’s right, power out some push-ups. “Moving your muscles is an effective, instant stress reliever. It actually fools your body into thinking you’re escaping the source of your stress,” says Talbott. “Exercise makes your blood circulate more quickly, transporting the cortisol to your kidneys and flushing it out of your system.” But if push-ups aren’t practical, just flexing your hands or calf muscles will help move cortisol along, he says. Even taking a stroll on your lunch break is beneficial. In one study, Talbott found that 18 minutes of walking 3 times per week can quickly lower the hormone’s levels by 15%….

    Sal: I do 3 sets of push-ups and sit-ups almost every other morning, but not to prevent stress.

    “..
    4. Give in to cravings‚ a little.
    5 / 8

    When stress drives you toward something sweet or salty, it’s okay to yield a little. “It’s much better to indulge in a small way and cut off your cortisol response before it gets out of control,” says Epel. “Have a piece of chocolate. You will feel better. Just stop at one.” If you have trouble restraining yourself, take precautions so you won’t binge. Buy a single cookie when you’re out instead of keeping a box at home; or keep them in the freezer so you have to wait for one to defrost…”

    Sal: We all need discipline, which I get mine through “meditation” (e.g. Bible devotional, which I try to repeat this particular verse daily….

    Keep in Step with the Spirit16 But I say, walk by the Spirit, and you will not gratify the desires of the flesh. 17 For the desires of the flesh are against the Spirit, and the desires of the Spirit are against the flesh, for these are opposed to each other, to keep you from doing the things you want to do. 18 But if you are led by the Spirit, you are not under the law. 19 Now the works of the flesh are evident: sexual immorality, impurity, sensuality, 20 idolatry, sorcery, enmity, strife, jealousy, fits of anger, rivalries, dissensions, divisions, 21 envy,[d] drunkenness, orgies, and things like these. I warn you, as I warned you before, that those who do such things will not inherit the kingdom of God. 22 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. 24 And those who belong to Christ Jesus have crucified the flesh with its passions and desires.-Galatians 5http://www.biblegateway.com/passage/?search=Galatians%205&version=ESVBut the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law.-Galatians 5http://www.biblegateway.com/passage/?search=Galatians%205&version=ESV more... http://life.goodnewseverybody.comorGood News Everybodyhttps://www.facebook.com/groups/234776209988117/Good News Addictionshttps://www.facebook.com/groups/123846551128031/more bible verses...http://smu.gs/1gyTCqB

    “… But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. 24 And those who belong to Christ Jesus have crucified the flesh with its passions and desires.-Galatians 5″

    I recommend repeating this every morning until you get it memorized and applied in life…that’s pretty much on-gong for me! I personally recommend having an accountability partner that can keep tabs with you in a regular basis as one can’t go through life challenges on their own.

    Treatment

  • How to Lose Weight Naturally (22 Home Remedies) everydayroots.com
  • “.. To lose weight, you must expend more energy (or calories) than you take in. When you are using more than you taking in, your body draws on stored fat to convert it to energy, which makes the fat cells shrink. It doesn’t disappear; it simply changes form, like water to steam. While this is the basic process, you also have to take into account genetic and environmental factors. How well the above process takes place does vary from person to person….”

    Sal: Yes, we all have a sweet tooth. I “try” to eat healthy as much as possible, but I still (human) have that craving for certain “sweets”. What I do now is I “try” to do an intense workout right after I eat “sweets” instead of it settling in my tummy and become more fat. For example, it was my birthday last month and I wasn’t going to refuse the “sweets” (e.g. blueberry pie, my favorite or my “kryptonite”) my co-workers worked hard to prepare. I also had a piece of cake and ice cream for lunch my co-worker made for a couple of other clients at my workplace that had the same birthday. It was a feast on sweets that day, so I immediately used that stored sugar (short-term energy) to lift weights. I felt good after knowing I used those “unnecessary” sweets for something “positive”..

    30 Easy Ways to Lose Weight Naturally (Backed by Science) healthline.com
    ‘..

    There is a lot of bad weight loss information on the internet.

    Much of what is recommended is questionable at best, and not based on any actual science.

    However, there are several natural methods that have actually been proven to work.

    Here are 30 easy ways to lose weight naturally.
    ..

    21. Take Probiotics

    Probiotics are live bacteria that have health benefits when eaten. They can improve digestive health and heart health, and may even help with with weight loss (79, 80).

    Studies have shown that overweight and obese people tend to have different gut bacteria than normal-weight people, which may influence weight (81, 82, 83)….

    Detoxification

    Lose Weight – Natural Home Remedy , from youtube.com
    *lemon juice and honey

    Ever heard of detoxify? I usually have water with lemon juice every morning right after I get up and have breakfast 20-30 minutes after to let this settle. I’ve read many articles on the health benefits of this little daily routine.


    Lemon Water Detox: The Truth

    Written by David Heitz | Published on September 15, 2014 healthline.com
    Does Drinking Lemon Juice Help You Lose Weight?
    Last Updated: Nov 25, 2014 | By Sylvie Tremblay livestrong.com
    “..Vitamin C Benefits

    Drinking lemon juice ups your vitamin C intake, which might help with some aspects of weight loss. The juice from one lemon contains 19 milligrams of essential C — roughly one-fifth of the daily needs for men and one-quarter for women. Vitamin C allows your cells to make carnitine, a chemical your cells use to burn fat and make energy. Vitamin C might also help you work out harder, according to a study published in “Nutrition” in 2013. In the study, participants who took vitamin C had a lower rating of perceived exertion — a self-measured scale of how hard you’re working — and experienced less fatigue than people who took a placebo, even though both groups did the same workout. It’s not yet known, though, whether just eating vitamin C-containing foods has the same effect….”

    -Foods

    Another Simple Smart Step to Promote Weight Loss

    10 Foods That Drive Weight Gain and Loss Identified by Harvard from eatingwell.com

    -Food Labels Reading Tips
    *see Health: Nutrition-Foods to Know About goodnewshealthandfitness.wordpress.com

    How to Read a Food Label to Lose Weight
    The Nutrition Facts labels can be very useful in helping you make healthy choices and lose weight. Here’s what to look for and what to avoid.

    By Dennis Thompson, Jr. everydayhealth.com
    “..Deciphering the Nutrition Facts Food Labels

    Start by understanding what each fact on the Nutrition Facts food labels means:
    ..”

    How to Read Nutrition Labels for Weight Loss and HealthBy Naomi Tupper caloriesecrets.net
    “…How to read a nutrition label
    Serving Size

    This is usually the first thing you will see on the label and tells you what size portion of the food is considered a serve. It is usually a weight or in the case of a product such as biscuits may be a number of biscuits.

    It is important to relate this back to the size or weight of the total product as discussed with the y..”

    How To Read A Nutritional Label For Nutrition & Weight Loss – YouTube

    -Government

    MyPlate | Food and Nutrition Service – USDA Food and Nutrition Service fns.usda.gov
    “Team Nutrition provides MyPlate materials that are developed specifically for kids and their parents/caregivers. We also offer evidenced-based curricula that educators can use to integrate MyPlate lessons into core educational subjects, such as Math, English Language Arts, and Science.

    Schools, summer sites, and child care (centers, homes and sponsors) that participate in USDA’s Child Nutrition Programs may request free printed copies of many of these materials. Materials available in print are on the Resource Order Form.

    We would like to hear from you! Please share how you are using these materials by emailing us at TeamNutrition@fns.usda.gov…”

    How to Follow the USDA MyPlate Dietary Guidelines – YouTube

    Dietary Guidelines health.gov
    “…
    The Dietary Guidelines for Americans is the Nation’s go-to source for nutrition advice. Published every 5 years for public health professionals, each edition of the Dietary Guidelines reflects the current body of nutrition science. These recommendations help Americans make healthy food and beverage choices and serve as the foundation for vital nutrition policies and programs across the United …”

    Dietary Guidelines nal.usda.gov

    Nutrient Recommendations: Dietary Reference Intakes (DRI)
    ods.od.nih.gov
    “..DRI Tables

    Recommended Dietary Allowances and Adequate Intakes, Elementsexternal link disclaimer
    Recommended Dietary Allowances and Adequate Intakes, Vitaminsexternal link disclaimer
    Recommended Dietary Allowances and Adequate Intakes, Total Water and Macronutrientsexternal link disclaimer
    Acceptable Macronutrient Distribution Rangesexternal link disclaimer
    Tolerable Upper Intake Levels, Vitaminsexternal link disclaimer
    Tolerable Upper Intake Levels, Elementsexternal link disclaimer

    Find ODS on: Facebook..”
    Research Findings – National Weight Control Registry nwcr.ws

    “..

    There is variety in how NWCR members keep the weight off. Most report continuing to maintain a low calorie, low fat diet and doing high levels of activity.

    78% eat breakfast every day.
    75% weigh themselves at least once a week.
    62% watch less than 10 hours of TV per week.
    90% exercise, on average, about 1 hour per day.

    ..”

    -Others:

    Press Forskolin trypressdiet.com/
    Special Report: After 5 Years Lost In The Amazon, Harvard Scientist Discovers Miracle Weight Loss Cure – Wins Biggest Deal In Shark Tank History (#Trending Article)
    Sunday, March 25, 2018 / By Joyce Chen usaweeklymag.com
    “..

    Press Forskolin helps users burn fat cells, and increase metabolism, and after regularly for 2-3 weeks, the gradual permanent effect is breathtaking. We were so suprised by how shockingly simple, cheap, and effective this technique was, we had to test it ourself and write a feature article on the results.

    Losing weight often feels like an impossible challenge. We have evaluated numerous fad diets over the years. All too frequent the results are just shy of being painfully disappointing.

    The reason why most diets fail, in our opinion, is that they impose unrealistic restrictions on how you live your life. Many dietitians say eat lots of protein others emphasize carbohydrates. In either case, you’re left with having to make rather drastic changes to the types of food you eat, when you eat it. In this monthly issue, Kevin and the Shark Tank gave Us Weekly a monthly supply of Press Forskolin so we could take an in-depth look at this promising new weight loss trend…”

    -Programs

    The 10 Best Diets for Fast Weight Loss
    If you want to shed pounds ASAP, these plans deliver – but they aren’t necessarily healthy or sustainable.
    By Anna Medaris Miller, Staff Writer |March 7, 2016, at 2:56 p.m. health.usnews.com

    The DASH Diet Eating Plan dashdiet.org
    “..Marla Heller and the DASH DietThe DASH diet is especially recommended for people with hypertension (high blood pressure) or prehypertension. The DASH diet eating plan has been proven to lower blood pressure in studies sponsored by the National Institutes of Health (Dietary Approaches to Stop Hypertension). In addition to being a low salt (or low sodium) plan, the DASH diet provides additional benefits to reduce blood pressure. It is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy, with whole grains. It is a high fiber, low to moderate fat diet, rich in potasium, calcium, and magnesium. The full DASH diet plan is shown here. The DASH diet is a healthy plan, designed for the whole family. New research continues to show additional health benefits of the plan. ..”

    natural weight loss.how to lose weight naturally.natural weight loss remedies.green tea weight loss , from youtube.com

    Step 1: Calculate Your Daily Macros!


    “Published on Mar 30, 2017

    Inspired by the information I’ve been given and wanting to keep that going, here’s a very BASIC way to calculate your daily macronutrient (protein, carbohydrates and fats) for yourself!

    Join the free Q2 2017 Facebook group here! https://www.facebook.com/groups/12861…&#8221;

    Sal:

    138lbs x12=1656
    138lb x 16= 2208
    1881-500 1331 calories
    Protein 138
    Fats 138 x.3=41.4
    138x .4=55.2
    Carbs 138x 4=552
    55.2 (fat)x 9=496.8
    1331-1048.8=282.2
    70.55 =Carbs

    more later…

    *see “Medical: How the Digestive System works?”
    Medical: How the Digestive System works?
    goodnewshealthandfitness.wordpress.com

    -Other Calculations
    *see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

    Physiological Assessments: Anthropometric Measurements by Jessie Newell on April 11, 2014 acefitness.org
    “…For each assessment, your goal is to identify the objective of the assessment (Why do we perform this assessment or what information can we gather?), who it is appropriate for (special populations or contraindications), and any advantages or disadvantages of these assessments. This blog focuses on anthropometric measurements, which includes things like height, weight, percent body fat, etc., and can be broken into two categories: body composition and body size. Each has its advantages and disadvantages, so it is important to identify the most appropriate assessment for your client…”

    Anthropometric Measurements – YouTube

    Choose the correct method for body composition assessment humankinetics.com

    Bio-Electrical Impedance Analysis (BIA) – Body Mass Analysis doylestownhealth.org
    “..How Does BIA Work?

    This non-invasive test simply involves the placement of two electrodes on the person’s right hand and right foot. A low level, imperceptible electrical current is sent through the body. The flow of the current is affected by the amount of water in the body. The device measures how this signal is impeded through different types of tissue. Tissues that contain large amounts of fluid and electrolytes, such as blood, have high conductivity, but fat and bone slow the signal down. As BIA determines the resistance to flow of the current as it passes through the body, it provides estimates of body water from which body fat is calculated using selected equations. ..”

    Macronutrients: Calculating Your Proteins, Fats & Carbs mybodymykitchen.com
    “…Calculating Your Macronutrients

    Now that we have introduced the basics of macronutrients, you can proceed with calculating your macronutrients using the following four (4) steps.

    Step 1 – TDEE: Determine your Total Daily Energy Expenditure (TDEE). Check out our post Calories: How Many Do I Need? if you need help determining your TDEE..”
    A good guide to good carbs: The glycemic index health.harvard.edu
    *see Health: Nutrition-Macronutrients goodnewshealthandfitness.wordpress.com
    Resting Metabolic Rate globalrph.com
    “…
    (RMR) equations:

    (RMR) kcal/day:
    (males) = 9.99 x weight (kg) + 6.25 x height (cm) – 4.92 x age(years) + 5;

    (RMR) kcal/day:
    (females) = 9.99 x weight(kg) + 6.25 x height (cm) – 4.92 x age (years) – 161.

    …”


    The Math Behind Weight Loss – TDEE, RMR, BMR – YouTube
    https://www.youtube.com/watch?v=krtxHdhqYg4
    “…Courtney Deer
    Published on Oct 26, 2016
    Hello all! This video is going through the math behind weight loss! What’s your BMR? RMR? TDEE? How does this play a role in weight loss? How do you pick it all? I go over this in detail here!

    Calculator: http://www.barbellsandbeakers.com/201&#8230;..”

    How Many Calories Should I Burn a Day to Lose Weight? By Alex Chris 171 Comments caloriesecrets.net
    “…How many calories are in a pound?

    Let’s add one more parameter to our equation which is 1 pound of fat = 3500 calories aprx.

    This means that if you consume 3500 more calories than what you burn in a period of time you will gain one pound but if you manage to burn 3500 more calories than you consume you will lose 1 pound….

    BMR and Daily Calorie Calculator…”

    How to Calculate the Ideal Weight from Lean Body Mass by JESSICA BRUSO Last Updated: Jul 18, 2017 livestrong.com
    “…Calculating Lean Body Mass

    Lean body mass is typically between 60 and 90 percent of your weight. If you know your body fat percentage, it’s easy to figure out your lean body mass; just subtract the percentage from 100. For example, if you have 25 percent body fat, you have 75 percent lean body mass. You then multiply your weight by your percent lean body mass to determine how many pounds of lean tissue you have. Thus, a 140-pound woman with 75 percent lean tissue has 105 pounds of lean body mass.

    It’s also possible to get an estimate from an online lean body mass calculator using your age, gender, height and weight. Equations used to estimate lean body mass sometimes overestimate it, but results are off by no more than a few pounds, according to a study published in BMC Pharmacology and Toxicology in 2013.
    Determining Ideal Weight

    If you want to find out how much weight you need to lose to get to a lower body fat percentage, use the formula:

    Target weight = lean weight / (100 percent – desired percent body fat).

    So, if you weigh 140 pounds and have 25 percent body fat, but wish to have 20 percent body fat, your target weight is 105 / (1.00-.20), or about 131 pounds. Just keep in mind that this is based on the assumption that all the weight you lose comes from fat. If you don’t do strength-training exercises as part of your routine while you’re losing weight, about 25 percent of what you lose will be muscle instead of fat, according to the American Council on Exercise…”
    *see pp. 206 (ACE)
    Body Composition Calculations bodyrecomposition.com

    -Girth Measurements

    Taking Girth Measurements ptdirect.com
    “..The most common girth measurements are taken around the midsection (waist and hip) and used to determine fat gain/loss and/or predict the risk for developing heart disease. The science behind these girth measurements is based on the fact that fat tends to accumulate around the midsection. Consequently, if your circumference measurements increase, you are increasing your body fat. In other words, you can now correlate “centimetres gained” to fat kilograms gained and “centimetres lost” to fat lost. There is also a greater risk of developing heart disease when fat accumulates higher up on the body i.e. around the waist as opposed to the hips).

    However, girth measurements (as a prediction of body fat) are best suited to a certain population. This type of test is most successful when used on persons who have average or above average body fat percentages. This is due to the fact that girth measurements tend to increase significantly when individuals are already quite fat and do not decrease significantly when the individual is already quite lean. The calculations used to predict % body fat from girth measurements can be done using an equation and a hand held calculator.

    ..”

    Girth and Skinfold Measurements

    How To Measure Your Body Fat % Using Calipers muscleandstrength.com
    Body Fat Percentage Chart and How to Measure Body Fat healthyandnaturalworld.com
    *note: % changed with recent edition (5th ACE) pp. 205

    -Body Density

    Measuring Body Density topendsports.com
    “…There are several ways of determining the body’s density (density = mass / volume), either by directly measuring body weight and volume, or by using calculations based on other measurements. Body density measures are used in the estimation of percent body fat…”

    Sample Measurement: Client weighs 180lbs w/ body fat %20 . What will his approximate weight be when he reaches his goal of 15% body fat…

    180 lbs x .05 = 9; 180-9=171lbx

    Assessments

    Fitness Testing for the Obese & Overweight topendsports.com

    1. Step Test

    A Simple Step Test to Estimate Cardio-Respiratory Fitness Levels of Rheumatoid Arthritis Patients in a Clinical Setting .ncbi.nlm.nih.gov
    “..Purpose. Exercise tests represent an important clinical tool to evaluate cardio-respiratory fitness and to predict future adverse cardiovascular events. However, use of such tests in patients with rheumatoid arthritis (RA) is relatively uncommon despite well-established evidence that low exercise capacity and high CVD mortality are features of this disease. ..”

    Aerobic Fitness Test: The Step Method Updated: March 16, 2017Published: May, 2006 .health.harvard.edu
    “..To help assess your aerobic fitness, here is a minimum standard: See if you can walk up five flights of stairs at your own pace without stopping, using the railing only for balance. The test may seem too simple to be useful, but in the days before sophisticated exercise tests were widely available, thoracic surgeons used this very test to see if their patients were fit enough to undergo lung operations. In modern terms, people who pass the five-flight test have maximum oxygen uptake values of at least 20. That level will get you through surgery and daily life, but healthy people should use exercise to build up to levels two or even three times higher…”

    Aerobic Capacity Home Fitness Test – YouTube

    Exercises?

    How to Start a Workout Routine If You’re Overweight By Malia Frey | Reviewed by a board-certified physician Updated June 12, 2017
    The Best Exercises for Overweight Beginners
    “..ips to Start a Workout Routine When You’re Obese

    Before you start any exercise program, make sure that you are healthy enough for physical activity.

    Visit your health care provider and ask key questions about limitations or modifications that may apply to you. If you are on any medication (especially a blood pressure medication), ask your doctor if you need to follow any special procedures to monitor your exercise intensity.

    You should also get properly equipped so that your exercise sessions are comfortable. There are companies that make workout apparel especially for larger bodies. You can either shop online at stores like ABigAttitude.com or find a retailer in your area that carries plus size activewear.

    Lastly, you should also make sure that you have proper footwear. Visit a locally owned shoe store where a walking or shoe expert will recommend several brands and let you take a few out for a test drive. Most experts recommend shoes with extra support and cushioning for exercisers who are heavier…”

    You Asked: What’s the Best Way to Lose Weight Markham Heid Jan 27, 2016 TIME Health For more, visit TIME Health. time.com

    “..Still, if you’re wondering which workouts will best support your diet-driven weight-loss goals, research suggests high-intensity physical activity is best. Think short bursts of all-out sprinting or cycling, rather than extended runs or rides. All exercise is good for you. But these bouts of super-intense activity have been linked to blood-sugar changes that support lower body weights…
    ..”

    Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

    18 Ways to Maximize Your Workout and Lose Weight Faster No more wasting time at the gym. By Elizabeth Narins May 22, 2015 12.6k cosmopolitan.com
    “..But if weight loss is your main motivator, make sure every minute of exercise counts with these tricks to burn more calories during exercise:

    1. Clock more aerobic cardio. Any activity that permits you to talk but makes it difficult to carry out long conversations (i.e. aerobic exercise) is a secret weapon for weight loss, says Edward Jackowski, Ph.D., founder of EXUDE Fitness training programs and author of Escape Your Weight. Unlike weight lifting or uber-intense, unsustainably difficult activities (i.e. anaerobic exercise), most people can physically sustain aerobic exercise for long enough to burn a substantial amount of calories. It’s why anyone trying to lose weight should spend about 60 percent of their gym time on cardio and just 40 percent doing other stuff. ..”

    FAT BURNING EXERCISES .collegesportsscholarships.com
    IS LOW INTENSITY EXERCISE MORE BENEFICIAL FOR REDUCING BODY WEIGHT

    “..The question is, then, does low-intensity exercise have a role? Of course it does. But one must look at the goal of the exercise program. If the goal is to improve overall health and reduce cardiovascular mortality, any sort of activity is beneficial. The recent recommendations published jointly by the Centers for Disease Control and Prevention, the American College of Sports Medicine, and the President’s Council on Physical Fitness and Sports recommend that all Americans get at least 30 minutes of moderate-intensity physical activity most days of the week. This equates to walking approximately two miles per day, four to five days per week. If the goal of the exercise program is specifically to lose weight, the aim should be to maximize total energy expenditure. We have seen in our example that this is best accomplished via higher-intensity work.
    If this last statement is true, then why do most recommendations, especially for the obese, center around utilizing low-intensity, long-duration exercise to meet that end? The answer is twofold. First, if we prescribed high-intensity exercise for overweight and/or unfit people, a high percentage of them would become injured, forcing them to drop out of the program. Second, we know that adherence to high-intensity exercise is much lower than compliance to low- or moderate-intensity exercise. If people don’t perceive exercise or activity to be fun, or at least tolerable, they’re never going to stay with it. This was the professional intent for advocating low-intensity, long-duration exercise in the first place — to get people more active and to keep them active…”

    -Low Impact

    Overweight Beginner Low Impact Home Workout (Burn … – YouTube

    *see Fitness: Various “Home” & “Backyard” Exercises goodnewshealthandfitness.wordpress.com

    Low-Impact Exercises for Obese People by JEN WEIR Last Updated: Sep 11, 2017 livestrong.com
    “…
    Elliptical Machine

    An elliptical machine offers similar cardiovascular benefits as jogging but is much easier on the joints, which is ideal if you are obese and already experience joint problems. When exercising on an elliptical trainer, your feet never leave the pedals, so the impact your body endures is minimal. The elliptical also allows you to train your upper body simultaneously with your lower body, which allows you to burn more calories in a shorter amount of time. Keep in mind that only high-end, commercial-grade elliptical machines have the capacity to safely accommodate individuals weighing more than 250 lbs…

    Elliptical Trainers – The Best Weight-Loss Fitness Machine

    =>Swimming
    *see Health: Be more safe in Swimming Pools? goodnewshealthandfitness.wordpress.com

    Swimming to Lose Weight | Simple & Effective Exercises! – YouTube

    -High Impact

    5 fat-burning speed and agility drills mensfitness.com by Linda Melone, C.S.C.S.
    Want to get lean and powerful? Train like a professional athlete with these heart-pumping, fat-burning cardio exercises.
    “…Get started now—and you should see increased speed, power, endurance and stamina after only a week.
    1. Windsprints..”

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