Health Tip Of The Week Biography
Source:- Google.com.pk
Health Tip Of The Week is to Increase Stamina by Exercise
Can there really be 30 ways to increase performance in your favorite sport? Twenty-five push-ups a day do not an athelete make, but combine those exercises you do for strength and endurance with a nutritious diet, aerobic conditioning, weight training, and a healthy lifestyle, and you can be at the top of your form-whatever your sport. Consider the suggestions below; you may be in for a few surprises.
1. Every athlete should have a baseline medical screen from which to work. Overtraining, illness, and stress can all affect performance. Fatigue sets in, and injuries may result. If you are over 40 and beginning an exercise program, make sure you get that physical.
2. Frequency, intensity, and time/duration are the components of a safe, effective exercise program. Mess up any of these, and you risk injury. Experts agree on a few basics: three or more workouts a week, at a heart rate not exceeding 60 to 80 percent of your maximum heart rate, for 20 minutes or longer. Even moderate exercise works to increase stamina.
3. Don’t accelerate your training level too rapidly. You need time to build confidence and accustom your muscles to any new activity. A beginner might benefit initially from working with a trainer to find the optimum level of activity. If you run, follow the 10 percent rule: do not increase mileage by more than 10 percent per week.
4. Know your limitations. If you are overweight and out of shape, you will need to lose weight as you shape up. Over age 40? Don’t try to run the marathon in two hours. Asthmatic? Don’t try to run through an attack. Whatever your health problem, work with it, not against it. Stay in touch with your doctor and/or trainer.
5. If you select activities you enjoy, you will increase your chances of sticking with them long enough to get in shape and feel good. Don’t take up running if you hate it; there are other ways to get in shape.
6. For the long haul, select at least one activity you can do anywhere with a minimum of fuss. Walking is great, possible in most climates, easy on the body, adaptable, and a great way to burn off extra calories you might take in at dinner, on vacation, or when on a business trip.
7. Many people benefit by joining an organization built around their sport or reading relevant material. Maintaining this contact helps the athlete take themselves and their sport seriously. Not only does this make the sport more fun, but it helps prevent staleness and encourages maximum effort.
8. Some athletes find that keeping a performance log or other type of progress chart aids them in sticking to their training regimen. Record each workout, and keep track in case you get injured. Looking back over your training and competition log may show you where you went off track.
9. Whatever sport you choose, make sure you don’t skimp on equipment. The right running shoe can make the difference between success and failure. Choose a cross-country ski machine that slides evenly, or you may end up with muscle pulls. Don’t take up bicycle racing and forget the helmet!
10. Successful athletes plan long-term. Think safety, as in adequate fluid intake, correct clothing for your sport and climate. Acclimate yourself gradually to extreme heat. During your first hot-weather workout, cut intensity by 65 to 75 percent; over the next several days slowly build back to your previous level. Wear reflective gear if you are outdoors after dark.
11. When working out, use the principles of overload, specificity, and progression. Overload is necessary to improve stamina, but don’t overdo. Irritability and depression are often the first signs of fatigue. Specificity means you train for what you want to achieve. Progression means that you keep on improving.
12. Work from a prevention perspective. If you have an injury that does not improve, see a specialist promptly. Untreated injuries may otherwise lay you up for long periods, during which stamina and endurance slide.
13. Remember the cardinal rules for every sport: warm up, stretch, and cool down. This is especially important if you are forced to be a weekend athlete. Don’t wait until the morning of your mountain climb to begin calf-stretching exercises, or you may find all your enthusiasm for the sport going up in smoke while you cool your heels for the next month.
21. Are you lacking power in your tennis game, or during your morning run? Are you doing sit-ups? Strong abdominal muscles not only help prevent or alleviate back problems; they also provide additional power for any activity involving the torso. Lie down, bend knees, feet on floor. Contract abdominal muscles, press back into the floor, rise to about a 30- to 45-degree angle.
22. Weight machines are great for building endurance for your sport and for shaping muscles. If you are new to weight training, consider joining a health club, where you can learn on variable resistance machines, such as the Nautilus system. These machines compensate for a muscle’s changes in strength by utilizing cams or levers to vary resistance, keeping it at a maximum level throughout the full range of motion.
23. Just how fast do you have to walk to qualify as a brisk walker? Four miles per hour is good, according to James M. Ripe, M.D., associate professor at Tufts University School of Medicine, and one of the nation’s foremost experts on exercise.
24. One of the best ways to add vigor to your life is to add strength training with weights to your lifestyle. Recent research at Tufts University found that women who worked with weights or weight machines for 45 minutes twice a week for a year emerged physiologically younger by 15 to 20 years than when they began.
The Food and Lifestyle Edge
25. If you follow a vegetarian diet and lead an active lifestyle, be sure you know what you are doing. Vegetarians who don’t eat dairy foods or other animal products need to use extra care to monitor their consumption of some nutrients that occur mainly or almost exclusively in animal foods. Vitamin B12 deficiency is especially common.
26. Sports Music, Inc., will provide a free catalog of audiotapes for every sport imaginable. Call (800) 878-4764, 9:00 to 6:00, EST, for some new tunes to put the “oomph” back in your workout.
27. Are allergies interfering with your sport? Call the American Academy of Allergy, Asthma, and Immunology at (800) 822-2762, a 24-hour hotline. They will send information, and can refer you to physician members of the academy.
28. Know the facts about metabolism-the rate at which you burn calories. The more muscle you carry, the higher your metabolic rate all of the time. This means you can eat more without gaining weight if you are active, better ensuring an adequate intake of necessary nutrients.
29. Choose a breakfast cereal that lists whole wheat, whole grain, whole oat flour, or rolled oats among the first ingredients. This ensures that the product has not been refined and is more likely to contain essential ingredients such as magnesium, manganese, chromium, and copper.
30. To ensure adequate calcium intake, consider these tips if you think you are lactose-intolerant. Consume small portions of low-fat dairy products; eat dairy products with meals or snacks; try yogurt with active cultures (provides enzymes necessary for its digestion); or search out calcium-fortified soy versions of these products.
1. Every athlete should have a baseline medical screen from which to work. Overtraining, illness, and stress can all affect performance. Fatigue sets in, and injuries may result. If you are over 40 and beginning an exercise program, make sure you get that physical.
2. Frequency, intensity, and time/duration are the components of a safe, effective exercise program. Mess up any of these, and you risk injury. Experts agree on a few basics: three or more workouts a week, at a heart rate not exceeding 60 to 80 percent of your maximum heart rate, for 20 minutes or longer. Even moderate exercise works to increase stamina.
3. Don’t accelerate your training level too rapidly. You need time to build confidence and accustom your muscles to any new activity. A beginner might benefit initially from working with a trainer to find the optimum level of activity. If you run, follow the 10 percent rule: do not increase mileage by more than 10 percent per week.
4. Know your limitations. If you are overweight and out of shape, you will need to lose weight as you shape up. Over age 40? Don’t try to run the marathon in two hours. Asthmatic? Don’t try to run through an attack. Whatever your health problem, work with it, not against it. Stay in touch with your doctor and/or trainer.
5. If you select activities you enjoy, you will increase your chances of sticking with them long enough to get in shape and feel good. Don’t take up running if you hate it; there are other ways to get in shape.
6. For the long haul, select at least one activity you can do anywhere with a minimum of fuss. Walking is great, possible in most climates, easy on the body, adaptable, and a great way to burn off extra calories you might take in at dinner, on vacation, or when on a business trip.
7. Many people benefit by joining an organization built around their sport or reading relevant material. Maintaining this contact helps the athlete take themselves and their sport seriously. Not only does this make the sport more fun, but it helps prevent staleness and encourages maximum effort.
8. Some athletes find that keeping a performance log or other type of progress chart aids them in sticking to their training regimen. Record each workout, and keep track in case you get injured. Looking back over your training and competition log may show you where you went off track.
9. Whatever sport you choose, make sure you don’t skimp on equipment. The right running shoe can make the difference between success and failure. Choose a cross-country ski machine that slides evenly, or you may end up with muscle pulls. Don’t take up bicycle racing and forget the helmet!
10. Successful athletes plan long-term. Think safety, as in adequate fluid intake, correct clothing for your sport and climate. Acclimate yourself gradually to extreme heat. During your first hot-weather workout, cut intensity by 65 to 75 percent; over the next several days slowly build back to your previous level. Wear reflective gear if you are outdoors after dark.
11. When working out, use the principles of overload, specificity, and progression. Overload is necessary to improve stamina, but don’t overdo. Irritability and depression are often the first signs of fatigue. Specificity means you train for what you want to achieve. Progression means that you keep on improving.
12. Work from a prevention perspective. If you have an injury that does not improve, see a specialist promptly. Untreated injuries may otherwise lay you up for long periods, during which stamina and endurance slide.
13. Remember the cardinal rules for every sport: warm up, stretch, and cool down. This is especially important if you are forced to be a weekend athlete. Don’t wait until the morning of your mountain climb to begin calf-stretching exercises, or you may find all your enthusiasm for the sport going up in smoke while you cool your heels for the next month.
21. Are you lacking power in your tennis game, or during your morning run? Are you doing sit-ups? Strong abdominal muscles not only help prevent or alleviate back problems; they also provide additional power for any activity involving the torso. Lie down, bend knees, feet on floor. Contract abdominal muscles, press back into the floor, rise to about a 30- to 45-degree angle.
22. Weight machines are great for building endurance for your sport and for shaping muscles. If you are new to weight training, consider joining a health club, where you can learn on variable resistance machines, such as the Nautilus system. These machines compensate for a muscle’s changes in strength by utilizing cams or levers to vary resistance, keeping it at a maximum level throughout the full range of motion.
23. Just how fast do you have to walk to qualify as a brisk walker? Four miles per hour is good, according to James M. Ripe, M.D., associate professor at Tufts University School of Medicine, and one of the nation’s foremost experts on exercise.
24. One of the best ways to add vigor to your life is to add strength training with weights to your lifestyle. Recent research at Tufts University found that women who worked with weights or weight machines for 45 minutes twice a week for a year emerged physiologically younger by 15 to 20 years than when they began.
The Food and Lifestyle Edge
25. If you follow a vegetarian diet and lead an active lifestyle, be sure you know what you are doing. Vegetarians who don’t eat dairy foods or other animal products need to use extra care to monitor their consumption of some nutrients that occur mainly or almost exclusively in animal foods. Vitamin B12 deficiency is especially common.
26. Sports Music, Inc., will provide a free catalog of audiotapes for every sport imaginable. Call (800) 878-4764, 9:00 to 6:00, EST, for some new tunes to put the “oomph” back in your workout.
27. Are allergies interfering with your sport? Call the American Academy of Allergy, Asthma, and Immunology at (800) 822-2762, a 24-hour hotline. They will send information, and can refer you to physician members of the academy.
28. Know the facts about metabolism-the rate at which you burn calories. The more muscle you carry, the higher your metabolic rate all of the time. This means you can eat more without gaining weight if you are active, better ensuring an adequate intake of necessary nutrients.
29. Choose a breakfast cereal that lists whole wheat, whole grain, whole oat flour, or rolled oats among the first ingredients. This ensures that the product has not been refined and is more likely to contain essential ingredients such as magnesium, manganese, chromium, and copper.
30. To ensure adequate calcium intake, consider these tips if you think you are lactose-intolerant. Consume small portions of low-fat dairy products; eat dairy products with meals or snacks; try yogurt with active cultures (provides enzymes necessary for its digestion); or search out calcium-fortified soy versions of these products.
Health Tip Of The Week Health Tips In Urdu For Women Of The Day Images For Men For 2014 For Summer In Urdu For Man In Telugu Photos
Health Tip Of The Week
Health Tips In Urdu For Women Of The Day Images For Men For 2014 For
Summer In Urdu For Man In Telugu Photos
Health Tip Of The Week
Health Tips In Urdu For Women Of The Day Images For Men For 2014 For
Summer In Urdu For Man In Telugu Photos
Health Tip Of The Week
Health Tips In Urdu For Women Of The Day Images For Men For 2014 For
Summer In Urdu For Man In Telugu Photos
Health Tip Of The Week
Health Tips In Urdu For Women Of The Day Images For Men For 2014 For
Summer In Urdu For Man In Telugu Photos
Health Tip Of The Week
Health Tips In Urdu For Women Of The Day Images For Men For 2014 For
Summer In Urdu For Man In Telugu Photos
Health Tip Of The Week
Health Tips In Urdu For Women Of The Day Images For Men For 2014 For
Summer In Urdu For Man In Telugu Photos
Health Tip Of The Week
Health Tips In Urdu For Women Of The Day Images For Men For 2014 For
Summer In Urdu For Man In Telugu Photos
Health Tip Of The Week
Health Tips In Urdu For Women Of The Day Images For Men For 2014 For
Summer In Urdu For Man In Telugu Photos
Health Tip Of The Week
Health Tips In Urdu For Women Of The Day Images For Men For 2014 For
Summer In Urdu For Man In Telugu Photos
Health Tip Of The Week
Health Tips In Urdu For Women Of The Day Images For Men For 2014 For
Summer In Urdu For Man In Telugu Photos
Health Tip Of The Week
Health Tips In Urdu For Women Of The Day Images For Men For 2014 For
Summer In Urdu For Man In Telugu Photos
Health Tip Of The Week
Health Tips In Urdu For Women Of The Day Images For Men For 2014 For
Summer In Urdu For Man In Telugu Photos
Health Tip Of The Week
Health Tips In Urdu For Women Of The Day Images For Men For 2014 For
Summer In Urdu For Man In Telugu Photos
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