Your Questions About Health And Fitness Articles

Joseph asks…

Will this daily workout plan of thirty minutes allow me to lose weight?

I am type 2 diabetic and in a family full of heart and bowel disease. HELP! I'm 125kg and unfit!

Monday- OFF

Tuesday- Treadmill 15 minutes and Weights 15 minutes.

Wednesday- Treadmill 15 minutes and Exercise bike 15 minutes

Thursday- Treadmill 15 minutes and Weights 15 minutes.

Friday- Treadmill 15 minutes and Exercise bike 15 minutes

Saturday- Treadmill 15 minutes and Weights 15 minutes.

Sunday- Morning walk 15 minutes and Treadmill 15 minutes

Weights plans (for fat loss)-

http://au.lifestyle.yahoo.com/mens-health/fitness/workouts/article/-/7790325/melt-fat-with-martial-arts/

http://au.lifestyle.yahoo.com/mens-health/fitness/galleries/g/-/9073898/1/full-body-dumbbell-blast/

dknol answers:

Sounds like a good start, make your primary goal letting the habit develop and giving your brain and body time to change over to meet your new demands ( otherwise on both counts, you'd be hurting your chances for sucess).

On the martial art timing deal, I wouldn't suggest that to beginners, honestly I could only see an advanced bodybuilder using a technique like that for a few weeks once a year, just for the chance up effect, but for a beginner it's not only too much work, it's too much figuring.

Getting in shape is not complicated, people have a hard time understanding it's a pretty basic function, that doesn't need tricks. Old fashion straight forward exercise, kept sensible and enjoyable.

On the dumbbell blast, again that's not a routine I'd start anyone on. Yes do 4 sets for each exercise but keep the reps 12 on the first two sets,10 on the last two ( on average) it's important so that your chances of learning proper form are better ( proper form is so important, more then the amount of weight that can be lifted) and that the muscle and ligaments have time to stretch/break in properly, to avoid injury. Give it 6 weeks. Try not to miss a single work out, again develop the habit. Once your at it for 6 months, you'll want to just keep going for ever, and it just keeps getting better, so think long term.

Carol asks…

Will this home workout plan allow me to lose weight?

Monday- OFF
Tuesday- Treadmill 15 minutes and Weights 20 minutes
Wednesday- Morning walk 15 minutes and Afternoon treadmill 15 minutes
Thursday- Treadmill 15 minutes and Weights 20 minutes
Friday- Morning walk 15 minutes and Afternoon treadmill 15 minutes
Saturday- Treadmill 15 minutes and Weights 20 minutes
Sunday- OFF

The weights is from this link-
http://au.lifestyle.yahoo.com/mens-health/fitness/workouts/article/-/7790325/melt-fat-with-martial-arts/

dknol answers:

Well if you don't eat more than you exercise you should lose weight. Depending on the weights and your diet though you might get big muscles, so try for more reps if you're trying to get leaner.

Laura asks…

Is this a good exercise plan?

Monday-
Morning; 15 minutes walking
Afternoon; 15 minutes walking and Shibashi Tai Chi 15 minutes
= 45 minutes

Tuesday-
Morning; 15 minutes walking
Afternoon; 15 minutes walking and Shibashi Tai Chi 15 minutes
= 30 – 45 minutes

Wednesday-
Morning; 15 minutes walking
Afternoon; 10 minutes walking, 5 minutes Tabata Weight Training and 5 minutes Exercise Bike
= 35 minutes

Thursday-
Morning; 15 minutes walking
Afternoon; Judo 6pm-8pm (Judo plus bits of Aikido, Jujutsu and Taekwondo)
= 2 hours 15 minutes

Friday-
Morning; 15 minutes walking
Afternoon; 10 minutes walking, 5 minutes Tabata Weight Training and 5 minutes Exercise Bike
= 35 minutes

Saturday-
All Day; OFF

Sunday-
Morning; OFF
Afternoon; 10 minutes walking, 5 minutes Tabata Weight Training and 5 minutes Exercise Bike
= 20 minutes

It is designed for my busy life and to be varied to keep things interesting. Also to help with my stressful job.
Here is the Tabata weight training link-
http://au.lifestyle.yahoo.com/mens-health/fitness/workouts/article/-/7790325/melt-fat-with-martial-arts/

dknol answers:

If you are young, I don't think walking is good enough for you, but if your like 35 or older, i guess so. It is a pretty good plan. I would add jogging.

Michael asks…

Is the sodium in processed foods the same as salt?

And since there seems to be no sodium free foods how much sodium is too much? Can we eat processed foods and still strive towards fitness and excellent health or is the sodium going to push the heart rate into stress during exercise?

I have read health articles saying we need Soy Milk but we must drink soy milk without the sodium and all the sugar vanilla and chocolate added. Then I go to every store I know and every store brand of soy milk is loaded with sodium and sugar. Even the plain soy milk is loaded with sodium.

I know the body needs salt and converts it into a lubricant for muscles and joints. I use sea salt. I have heard the sodium in processed foods is altered somehow and is not the same as salt. One hot dog loaded with sodium phosphates can accelerate the heart rate for two days. I have been fighting high cholesterol and high blood pressure but it isn't easy to obey Doctors and health guidelines when all the foods are loaded with everything I am told to quit. I even looked up powered milk and it too has sodium. If I can not escape the sodium in foods I need to know how to deal with it.

dknol answers:

It's the other way around, salt in foods is sodium. Sodium exists in foods in a number of ways as you observe with sodium phosphates. Ordinary salt is of course is the most common. For the most part salt is salt. Naturally occurring or added during processing, it's still salt. Worry less about what the specific source of sodium is and more about how much there is. Just because it's processed doesn't mean it's bad for you, although most often that's true.
We certainly don't need soy milk.
The best way to avoid sodium and fats is eating “real” foods. Ask yourself, does it grow that way? If not it's probably not what you should be eating. It's more complex than that but it gives you a place to begin.
Those bad things aren't so bad in moderation, fewer hot dogs and more spinach.

William asks…

Bored, Feeling Generous?

I'm trying to Graduate in time. i'm currently on independant studies, & I have school tomorrow morning. I need/have to write a 4, 5 paragraph essays that summerize's a sports/health or fitness article from a website or newspaper I also need the the link from the source. I'm not going to lie, i'm pretty lazy but I am doing Econ. . . And I absolutely hate writing & reading, I'm dyslexic. :| So those who are feeling generous on this sunday night, would anyone care to help me?

dknol answers:

I was bored :) wrote it in 24min. It's not great and you might want to revise it…but I know what it's like to be in school and have everything piling up at once.

The health benefits of yoga extend well beyond the physical. Yoga is often used as a way to relax and de-stress. Many fitness experts have found that yoga can be aid in leveling one's mood and emotional state. Yoga is no longer just for those hoping to deal with stress and anxiety, it is also a way to deal with anger.

Many individuals hold onto or bottle up the anger that they feel, often not confronting their own feelings. Yoga and yogic theory attempt to diffuse this build up of anger through asanas, pranayama, and meditation. Asanas are the physical positions assumed in yogic exercise and pranayama are the breathing techniques used during the exercise. Used in combination, these techniques help the body to release the build-up of tension and anger. Unlike other exercises, yogic theory explains that this method helps the individual to experience their anger fully and to confront their feelings.

In using these techniques, the individual will learn how to view the situation that inspires anger from an outside perspective. They will be able to remove themselves from their feelings and will be able to question why a situation is making them angry and why a person is acting in a manner that is angering to them. In this way, yogic theory teaches the individual how to confront an angering situation by viewing the situation in a removed state. The individual will be able to better understand the feelings that cause others to become angered and to lash out.

There are several yogic exercises that are listed in the article and that can be used to diffuse built-up anger. The sarvang asana is a shoulder stand that has a variety of health benefits, including the reduction of anger. Ardha dhanurasana, or half bow, involves stretching and deep breathing exercises. The gupta padmasana or hidden lotus pose, appears highly uncomfortable but can actually help to relieve a great deal of stress and tension. The corpse pose or shava-asana allows the individual to completely relax and loosen all of their muscles. The exercises are usually concluded with the standard antar mouna or lotus meditation position. This time of reflection is important to completely review one's anger after it has been completely released from a quiet and calm state of mind.

There are so many benefits to yoga beyond physical. The article points to one way in which yoga can be used to effect the emotional state. It can provide a release of tension and anger and a reflection of the feelings and causes associated with that tension.

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