Diet articles online

By: Zach Bashore

Make Your Cardio Fun
Zach Bashore
April 23, 2006

Being bored is not fun and it`s even worse when you know that you have another thirty minutes left on the treadmill. The minutes seem to go by like seconds and you hit the stop button because you simply cannot go on any longer. So what happened? Why does the cardio have to be so boring? This article is going to give you alternatives to the good ole treadmill and hopefully give you enough inspiration to finish your workout.

The first alternative to simple cardio is by the use of workout videos. Workout videos are perfect for those who don`t have a gym membership and are acceptable because of their workout in your own living room. Workout videos are also perfect for motivation because the instructor pushes you all the way to completion. Another benefit of having this instructor on your TV is that you get expert guidance in helping you achieve your goals.

Another great alternative to cardio is by the use of a jump rope. The cardio benefits of jumping rope are tremendous because of its calorie burning effect in such a short amount of time. Jump roping can burn up to 1,000 calories per hour, making it one of the most effecient workouts possible. Jump roping is fun, easy to learn, inexpensive, great for kids, portable, and in my opinion, the best way to make your cardio workout fun.

Heavy bag training is not just for boxers anymore. On top of the great cardio workout that you are getting, heavy bag training also improves your self-defense skills. Heavy bag training also reduces stress, works your muscles, and helps improve hand-eye-coordination. Fitness manufacturers continue to develop new products aimed towards the fighting athlete. As new products are being developed, old training equipment such as the heavy bag are often forgotten.

Now that you`ve learned three great alternatives to dull cardio routines, you should now be able to achieve your fat loss goals much easier. Don`t over-do your cardio and never go over an hour of continuous work due to chances of overtraining. Take things one day at a time and reap the benefits at a later time. Until next time, later!

*http://www.advancingwomen.com/balancing/weight/Boring_Ol_Cardio.html
*http://exercise.about.com/od/exercisevideos/
*http://www.ropesport.com/benefits.htm
*http://www.protectivestrategies.com/heavybag.html
*http://www.rossboxing.com/thegym/thegym24.htm

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By: Denton Krypps

We all know that keeping up with our heart health is an important thing to do. We all know that there are a wide variety of factors that cause heart problems, and we should know by now that there are some basic ways to help protect the health of our hearts. What many people do not realize, however, is that keys to their heart health may be different than keys to the heart health of others.

There are almost as many strategies and tips for having good heart health as there are people with hearts in the world. It is important that each person takes the time to learn about his or her own heart health and to learn about the possible methods of ensuring heart health for years to come.

One of the best ways for anyone to become familiar with the needs of their heart is to see a physician. Schedule a visit to see your doctor and plan to discuss your heart health with him or her. If you can think of any questions or concerns you have regarding your heart health, write them down and bring them along. It will also be very helpful if you have a record of your extended family’s heart health history. It is likely that your physician will want to discuss more than just your own heart health. He or she will want to look for patterns or trends that have affected other people you’re related to.

A physician can help you determine not only the current health of your heart, but also give you a better understanding of specific things you can do to help prevent heart attack or heart disease. For some people, the most significant factor in achieving and maintaining heart health is to change their diet. The foods we choose to put into our bodies affect our heart health in more ways than we know. Eating large amounts of sugar, carbohydrates or processed foods will eventually take their toll on our heart health. Your physician can set you up with a dietician who specializes in creating unique diet plans that promote heart health.

For other people, it is their exercise and physical fitness habits that a physician will address. Heart health can be significantly altered based upon a person’s level of exercise. Your physician will be able to help you create a fitness plan that will be effective for you and your heart health needs.

It is never too late to take your heart health seriously. Make an appointment to see your physician today.

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By: Zach Bashore

HIIT Your Cardio Hard
Zach Bashore
April 26, 2006

High-Intensity Interval Training is a workout strategy that is intended to increase performance with shorter training sessions. High-Intensity Interval Training, or HIIT, is one of the best methods for muscle retention and fat loss. Studies have shown that long endurance activities such as aerobics cause the breakdown of muscle tissue, which is why HIIT should be emphasized. HIIT and interval training are very similar and the only difference between them is the intensity in which they are done. Interval training is a varying of intensities within a workout, where you add a low-intensity session with a high-intensity session.

You can perform your interval training in many ways, and you should also use variety. It can be performed on a stairmaster, mountain bike, local track, or a stationary bike. As with all methods of exercise, you should rotate the type of exercise performed to keep your body from adapting. If you desire longer-lasting results, cardiovascular work should be a priority on your fitness to-do list. Your main emphasis in exercise should be for cardio health, strength-training, and for flexibility. As with most cardio exercise, you should track your heart rate, distance, intensity, length, target heart rate, calories burned, and cool-down time.

One of the great things about HIIT is that it can be applied to other activities as well. Running stairs, riding a stationary bike, a stair-stepper, or any activity where you can shift from high intensity to low intensity will work wonders. Let`s say that you`re going to add HIIT to running sprints or steps. Start working in intervals! Jog for a certain amount of time, sprint for a certain amount of time, followed by a short jogging session, and keep repeating a certain sequence until your time is finished.

We`ve always been told that low-intensity aerobic exercise is the best method for ridding the body of unwanted fat. However, new research proves this opinion to be false. The reason that this low-intensity opinion of cardio exercise came about is a study that showed that lower intensity cardio burns a greater percentage of calories from as opposed to carbs. In research, HIIT has been shown to burn fat 50% more effectively that that of lower-intensity exercise. HIIT speeds your metabolism and keeps it running at a fast rate for up to sixteen hour after your workout. The bottom line is that HIIT burns a higher number of calories than that of lower-intensity.

If you are looking to burn fat quickly, HIIT is the way to go. However, not everyone`s responds properly to this method. Diabetics whose body already has problems managing carbs should not train with HIIT. Other people who have just started a workout program should start with low-intensity and slowly start incorporating intervals as they get more advanced. The demands of HIIT can only be used by experienced trainees because newbies will simply give up after the first day of hard work. Take things one day at a time and the results will be experienced at a later time.

*http://www.eas.com/training/hiit/index.asp
*http://equipment.blog-bazaar.com/index.php/21/hiit-cardio/
*http://www.musclemedia.com/training/hiit.asp
*http://www.google.com/search?
hl=en&lr=&safe=off&defl=en&q=define:HIIT&sa=X&oi=glossary_definition&ct=title

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By: Triston Huntsmin

Preventing a heart attack should be one of the things that concerns you most. After all, heart disease and heart attacks are some of the leading causes of death among people these days. And while it is obviously not possible to completely prevent having a heart attack, there are several important ways that you can help guard yourself against suffering a heart attack.

Tired of hearing advice about heart attack prevention? I guess people like me will continue to give advice about ways to prevent heart attacks until the numbers of people suffering the effects of heart attacks decreases significantly. If you have not taken seriously the warnings and advice you have heard, seen and read, then please read on to learn about simple ways of heart attack prevention for almost everyone.

Because the heart is a muscle it can be worked out and conditioned just like all of the other muscles in the body. Just like we can distinguish between people who are in good shape and people who are in poor shape, so we can distinguish between hearts that are in good shape or poor shape. One of the best ways to maintain the health of your heart and hence to prevent a heart attack is to get in shape. Exercise is so, so important in trying to prevent a heart attack from taking your life.

Taking the time for exercise and getting in shape should be high on your list of priorities. The three biggest excuses I hear from people about why they are not in better shape are that they are too tired, too busy, and that exercising costs too much money. When a possible heart attack is on the line, none of these three excuses seem valid enough to stop you from getting your body in good shape.

Being too tired to exercise is ironic in that exercise is one of the best ways to gain energy and to help people sleep well at night. Therefore, the best way to have the energy to exercise is simply to start exercising. Don’t immediately jump up from the couch and run a marathon, but look for small and quick ways to incorporate exercise into your day. Even a small amount of brisk walking will do wonders in helping you prevent a heart attack.

Making the claim that you do not have enough time in your day to exercise is simply a reflection of what you care most about. Look at your days and see what you are making time for. Eating out, sleeping in, watching television? If you desire to really get in shape and to help prevent a heart attack, then making fifteen or twenty minutes a day will become easy and very doable.

Getting in shape does not have to cost you a lot of money. In fact, almost everyone I know can get outside and go for a walk for free. No one says that preventing a heart attack requires you to have a membership at the most expensive and exclusive athletic club. Heart attack prevention can be as simple as throwing on a pair of old sneakers and getting out for a walk or a jog.

Your heart is worth it. Regardless of the sacrifices you have to make in order to get in shape, preventing a heart attack is one of the most loving things you can do for yourself and the ones you love.

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By: Suwat Muenpan

Here are a few basics of what this broad subject has to offer up to any individual who wants to know more about it.

Butea superba is Thailands endemic species and was used as traditional medicine for tonic and rejuvenile for a long time in Thailand. It is a big vine grown in association with the trees. The long underground tuberous root accumulate many phytochemicals that are very benefit to human health.

Chemical properties; the fallout from the lessons of researchers and acadamics confirmed that these chemicals are non-mutagenic and could induce vasodilation especially at the penis with very similar reply as did by Viagra but smoothly and therefore elevate its erectile performance.

The goods Percolated from our party has been tested in many countries and confirms that it factory in habitual male as well as most of the Erectile Dysfunction male.

While the commercial Erectile Dysfunction-treated drug is a great interested produce despite its dangerous adverse cause which some are connected to death, a herbal produce such as Butea superba with soft but cautious action should be an alternative.

In the beginning of this article, we went over the basics. Now, we will look at this topic a little more in-depth.

Researchers and acadamics had found that Butea superba food could be in both forms, down produce such as a health food produce and a topical application produce such as a gel makeup product.

In closing, it will benefit you to seek out other resources on this topic if you feel that you dont yet have a firm understanding of the subject matter.

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By: Knut Holt

By atherosclerosis the inside of the arteries are thickened, hardened and stiffened, causing the space for blood flow to be narrowed or closed. This will decrease the oxygen supply to local or distant tissues.

The primary symptom of this is pain, poor organ function and bad general condition. The further consequences are tissue damage, sometimes acute damage because by stop of blood flow caused by a sudden blood clot formed in the narrowed areas.

 
THE MECHANISMS AND CAUSES OF ATHEROSCLEROSIS

The inner walls of the arteries consist of an innermost layer of endothelial cells (surface cells) and under these a layer of smooth muscle cells. The changes by atherosclerosis take place under the endothelial cells and in this muscle layer. The changes consist of: A certain degree of cell proliferation or tumour, gathering of cholesterol and fat. Deposition of calcium salts. Deposition of blood elements like fibrin.

The deposits are called atherosclerotic plaque or atheroma. Atherosclerosis is one of several types of artery thickening and hardening. A common name for thickening and hardening of arteries is “arteriosclerosis”. Often atherosclerosis is also just called arteriosclerosis.

The development of atherosclerosis probably begins by a damage in the endothelium. This damage causes cholesterol and fat to penetrate into the vessel walls and deposit there. This also induces cells to proliferate. Later also calcium salts are deposited.

Factors that cause endothelial damage and thus atherosclerosis are:
-High content of cholesterol in the blood.
-High content of blood fat and especially saturated fat.
-Inflammation in the blood vessels. A sign of such inflammation is the presence of a substance called c-reactive protein.
-High amount of oxidation agents in the blood.
-High blood pressure.
-High content of low density lipoprotein (LDL) in the blood serum, and low content of high density lipoprotein (HDL) in the blood. Lipoprotein is a combination of a protein molecule and fat or cholesterol. Lipoproteins carry cholesterol or fat from place to place.
-Diabetes.
-High age.
-Smoking.
-Men have a somewhat higher chance of getting this condition than women.
-High content of the amino acid homocystein in the blood serum.

Many of these factors are ultimately caused by a bad diet and lack of daily exercise.

 
THE SYMPTOMS AND CONSEQUENCES OF ATHEROSCLEROSIS

Since atherosclerosis can affect all body parts, the symptoms will vary. However, general symptoms from the affected body parts are:
-Decreased performance, easy to tire out.
-Pain by physical activity, so called anoxic pain.
-By severe impairment of blood flow, tissue damage or sores can occur.

When the heart is affected, the symptoms will be:
-General bad condition.
-Anoxic pain from the heart and surroundings by physical activity, called angina pectoris.
-Feeling of not getting enough air, or breathing problems.

Atherosclerosis can cause blood clots that close the blood flow. There are several ways this can occur:

-The atherosclerotic plaque can rupture, making a sore in the inner wall of the vessel. At such a sore blood can coagulate, making a blood clot.
-The atherosclerotic plaque itself can grow to close a blood vessel.
-Blood coagulated at an affected area can tear loose, float with the blood stream to another place and prop a blood vessel at the new place.
-A portion of the plaque itself can tear itself loose and clog another blood vessel.

When the heart is stricken by a blood clot, heart tissue is suddenly destroyed, a condition called heart infarction, causing sudden heart failure or death.

When a blood clot strikes the brain, brain tissue is destroyed or impaired, causing paralysis, decreased consciousness, coma or other sudden functional impairments.

 
THE PREVENTION AND TREATMENT OF ATHEROSCLEROSIS

Atherosclerosis can be prevented and to some extend be cured by these measures, of which most are lifestyle adjustments:

-Eating just a little or moderate amount of fat.
-Eating just a moderate amount of sugar.
-The fat eaten should be a blending of different types of unsaturated fat from sources like: Olive oil, rape oil, sunflower oil, soy oil, walnut oil and fish. Then you will get enough of mono-unsaturated fat, omega-3-unsaturated fat, and omega-6-poly-unsaturated fat, but not too much of any of them.
-Eating much fish and just a little red meat.
-Eating a good amount of fruit and vegetables each day.
-Supply of enough vitamins, minerals and anti-oxidants.
-Only consuming moderate amount of salt.
-Stop smoking.
-Getting high blood pressure treated if lifestyle measures do not bring blood pressure down.
-Daily exercise fitted for one’s own condition.
-Eliminate stress in the daily life and at the job.
-Stressing down and getting enough rest.

By high cholesterol levels that do not react properly to lifestyle measures, cholesterol lowering medication can be used, such as HMG-CoA reductase inhibitors.

By serious local narrowing of an artery, surgery to clean out or widen the artery is sometimes performed. Sometimes the artery is replaced by a graft taken from another body part or by an artificial vessel. When this is done in the heart, it is denoted as bypass surgery.

Alternative treatment to clean out the arteries is an option. There is for example a treatment consisting of using the substance EDTA to carry constituents of plaque away from the arteries. The molecules of this substance have the ability to grip around other molecules, for example cholesterol molecules, and carry them away. There is however a controversy about the effectiveness of this treatment, called chelating therapy.

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By: Vigdis Tange Andersen

Heart attacks are something that can be inherited from others in your family or you can create a world where you are eating and leading the lifestyle that is going to lead to a heart attach. No matter if your parents have had heart attacks, or if you are leading a sedentary lifestyle, it is important to understand and learn about what is going to be the signs of a heart attack. Heart attack symptoms are something that should not be ignored, and that you should seek medical attention for if you feel or think that you are having a heart attack. A heart attack can lead to death, and a severe heart attack can sometimes be prevented or treated if you know what some of the heart attack symptoms are.

Heart attack symptoms in every day life
No matter what you age, there can be underlying problems that are going to lead to a heart attack if you are not careful. The first line of defense for anyone, is to get regular checkups. For the doctor to see you when you are healthy and feeling good, and then when you are sick, the doctor can determine easier what may be ‘out of line’ or ‘out of whack’ making you feel ill. Getting a regular physical is going to be a good defense preventing medical problems in the long run.

Heart attack symptoms can be very sudden and for other people they can be long-term problems, pains and even just discomforts. A heart attack is one that can come on and not last very long, or for other people it can be sudden and the pain can last for hours.

If you feel a heavy feeling in your chest, like someone is standing on your chest and you just can’t catch your breath, this is a sign of a heart attack. If you have been feeling a pain that comes and goes, that is uncomfortable, that is a squeezing feeling or a sharp shooting pain, this could be signs of a heart attack.

Another sign of a heart attack can be a shortness of breath. If you are a very active person, you know what it will feel like when you are unable to catch your breath or take in a deep breath. The signs of a heart attack include not being able to take a breath, or a deep breath which can in turn leave you feeling dizzy and feeling as if you need to sit down for a while. A heart attack symptom is not one that you should ignore. If you are feeling combinations of symptoms it can be vital to get to your doctor as soon as possible.

If you feel pains or discomfort in your arms, legs or in the chest, and you feel as if your neck or jaw are hurting uncontrollably, these could be additional signs of a heart attack. Heart attack symptoms will vary from person to person, but pain that is not normal, that you don’t usually feel, in combination with shortness of breath and or a tightness in your chest could be a huge sign that you are heading towards a heart attack.

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By: Paul MacIver

Acid Reflux – also known as Heartburn - is caused when acid from the stomach backs up into the esophagus, causing an uncomfortable burning sensation.

Almost everyone experiences heartburn at some point in their life. However if these symptoms occur more than two days a week for several months, a person may have Acid Reflux Disease, otherwise known as Gastroesophageal Reflux Disease (GERD).

Acid reflux occurs when the valve separating the esophagus and stomach (known as the lower esophageal sphincter) does not close properly, allowing acid to travel up into the esophagus. This often occurs when the lower esophageal sphincter relaxes more often than it should, and at inappropriate times.

Acid reflux can be triggered off by a number of things:

Eating the wrong food - including acidic, spicy, or fatty food, or even over-eating before bedtime.

A medical condition - can also trigger heartburn, including Hiatus Hernia, or pregnancy for example.

Lifestyle habits - are also to blame, like undue stress, smoking, or consuming excess caffienated beverages.

Exercises - Lying down or bending over on a full stomach can also trigger heartburn, as can being overweight, along with any exercises that cause increased pressure on the abdomen, and wearing tight clothes.

Unless treated, Acid reflux disease may lead to more serious medical conditions. Acid reflux can eventually erode the lining of the esophagus - a condition known as Erosive Esophagitis.

Gastroesophageal Reflux can even occur in infants – a common symptom being spitting up. More than half of all babies experience reflux during their first few months of life. A small number of infants can suffer severe symptoms due to Gastroesophageal Reflux.

Fortunately Acid reflux is curable and a doctor can prescribe appropriate treatments, some of which can heal areas of the esophagus that have been eroded by acid reflux.

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By: Dave Carter

When acids in the stomach rise the food pipe, it leads to heartburn. Heartburn is a digestion problem, as opposed to popular opinion of being a heart problem. Heartburn can also be termed esophageal disorder. Heartburn is burning sensation in the esophagus. Heartburn pain may also be felt in the upper abdomen and chest area. There are three causes of Heartburn - poor food habits, sleeping postures and tight clothes. One can prevent heartburn or lessen its intensity by following some simple rules related to food, sleeping and clothes. One should be careful if suffering from heartburn. Many times, heartburn is supposed to be the cause of pain totally ignoring impending heart attack.

Heartburn can be treated either through medicines or surgery. The medical treatment starts with antacids. These antacids can be taken as tablets or liquid (syrup) form. Such medicines are easily available with all the druggists. Antacids are effective when the heartburn is present in its mild form. Antacids may not work for stronger cases of heartburn. Second level of medication includes the use of H2 antagonist. H2 antagonist is a medicine which reduces the quantity and flow of acids in the stomach. These medicines were popular till couple of years back. However, proton pump inhibitors have almost replaced this method of medication.

Proton pump treatment is prescribed to those patients who don’t respond to antacids or some acid blockers. The principle of proton pump inhibitor is as thus - it simply blocks the proteins and disables them. These proteins control the pH mechanism of the stomach. Once this is achieved, the medicine starts having effect on the stomach, and don’t let the acids from inflicting any damage on the digestion. This relieves the person from heartburn. Proton pump inhibitors control acid formation in the stomach and thereby reduce the chances of heartburn. Proton pump inhibitors are widely accepted as a better alternative than any other medication available. However, it is strongly recommended to consult your physician for any such medication. Some medical practitioners strongly recommend control of foods and their types while treatment is being given to the patients. History suggests that patients with diet control respond better to medication that those with no control on diet.

When medication doesn’t work, doctors prescribe surgery to the patients. This surgical operation, can be carried out traditionally or with later day method like laparoscopy.

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By: Barney Garcia

With heart disease on the rise in North America, it is vital to know the warning signs of heart disease before its too late - it could save your life. There are several warning signs of heart disease, and they include the following.
Most heart attacks involve discomfort in the center of the chest that lasts for more than a few minutes, or comes and goes. The feeling can come in the form of pressure, squeezing or a feeling of fullness of the chest. Heart attacks are often also accompanied by pain in other parts of the body, such as the neck, back, jaw, arms or stomach. Heart attacks can also cause shortness of breath, either while you are experiencing chest discomfort, or before the chest pain occurs. Other symptoms can include nausea, sweating and lightheadedness. It is important to note that in women, these signs are often less severe. If you are experiencing any of these symptoms you should see your doctor immediately. Many times there is nothing to worry about, but you should always check with a doctor when chest discomfort is involved just in case.

If you are experiencing these symptoms while at home, you should immediately call 911, or have someone call for you, and lay down in a comfortable position. If you are already on heart medication, take your normal dose, and take an aspirin because aspirin will thin your blood and allow oxygen to get to your heart. Do not take other pain medications such as Advil or ibuprofen. Then just try to relax while help arrives.

While heart disease can be hereditary, there are many things you can do to try to lower your risk of developing the disease. Even if all of your other family members have had heart disease, it doesn’t mean you have to get it too. Things you can do to help lower your risk are eating a better diet including lots of vegetables, whole grains, fruit and low fat protein. You should also try to cut out fast foods and junk foods as these significantly increase ones risk of developing heart disease. Even if you are going to order a salad at a fast food restaurant make sure the salad dressing you get is low in fat and trans fats. You should also make an effort to exercise at least 3 times a week for 30 mins each time. You should also limit your alcohol consumption and quit smoking. All of these things are going to help lower your chances of getting heart disease.

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