Healthy Library

Interesting, informative and easy-to-read. We've combed the latest research to bring you this extensive collection of articles. A great resource whether you're jump-starting an exercise routine or looking to improve your diet.

Sports & Fitness (34 Articles)

Leg Strains. Ouch!

A muscle strain is a stretch or tear of muscle fibers. In the leg, muscle strains happen when a muscle is either stretched beyond its limits or forced into extreme contraction. Because the leg has many different muscles, it is vulnerable to several different types of muscle strains. Following is a list of some of the more common types of strain. If you have been involved in physical activity for an extended period of time you come to know the difference between muscle soreness as a result of pushing yourself and an actual strain.Calf muscle strain (gastrocnemius strain) — The...

Exercise is a Cancer Fighter

The standard weapons in the fight against cancer - surgery, chemotherapy and radiation - may soon be joined by something far simpler: exercise.New research shows that regular physical activity helps reduce the risk of recurrence of breast cancer and slows the advance of prostate cancer.Regular cancer treatment: In a few years, exercise will probably be prescribed regularly for cancer rehabilitation, said Melinda Irwin, an expert on cancer and exercise at Yale University School of Medicine. Personal trainers may join oncologists, surgeons and radiologists as members of the cancer-treatment team.Exercise will become a "targeted therapy, similar to chemotherapy or hormonal therapy,"...

I'm Not in the Mood...

By: Maryann SickelsCertified Fitness TrainerThis morning the first sentence in my journal reads: "I'm not in the mood to write, but I'm doing it anyways." Then I started thinking about this statement that is tossed around daily by millions. What exactly does it mean to "not be in the mood" for something and why do we say it so often? When I think about it in my own life, no matter how many ways I try to twist it, that statement is nothing more than an excuse. It's a final plea to try and justify my way out of...

Five Tips to Get Your Child Into Better Shape

Julie Janovsky, TribuneThey are fast becoming America's most inactive generation. According to the Centers for Disease Control and Prevention, the number of overweight children ages 6 to 11 more than doubled in the past 20 years (from 7 percent in 1980 to nearly 19 percent in 2004).The rate among adolescents 12 to 19 more than tripled, increasing from 5 percent to 17 percent. And obesity-related chronic diseases such as diabetes and hypertension, prevalent among adults, have become more common in youngsters. The time to start addressing your child's health concerns is now, say East Valley fitness and diet experts. Here...

Expert Offers Shape-Up Tips For Summer

TheBostonChannel.com Simple Exercises Can Make Big Difference, Expert Says QUINCY, Mass. -- Summer is almost here and it is almost time to break out the bikinis, shorts, and sleeveless shirts. A local fitness expert has some top five easy exercises to get people tight and toned. NewsCenter 5's Heather Unruh reported that people are shaping up for summer at the South Shore YMCA in Quincy. "It's getting a lot busier in here. People are trying to get in shape for summer, to look good," Paul Gabrile said. "I want to get rid of my belly," Eliani Benalion said. Rita La...

Training Nutrition Summary

By Rich StraussThe longer the training/racing event, the more critical proper hydration and fueling becomes. An event like an Ironman is essentially an eating contest on the bike and run. The "race" doesn't start until about mile 16 of the run. The smart guys pay very close attention to getting this stuff dialed in before the race. I have a well-wired plan based on hundreds of hours in the saddle and on the road.FuelingYour body burns mostly fat to produce the energy to pedal a bike. However, it needs carbohydrate to burn that fat. Carbohydrate is stored in the muscles...

5 Fitness Myths

By Michael O'Shea Published: March 11, 2007 There's so much information out there, it's often hard to tell fact from fiction when it comes to fitness. (Quick tip: Any program or product that promises a perfect body in just seven minutes a week is probably not valid. Sorry.) Knowing what works, and what doesn't, can mean the difference between achieving your goals and a lifetime of frustration. Here's the truth behind five of the most enduring fitness myths: Myth: If I work out hard on weekends, I can slack off during the week. Truth: It's great to be active...

The Best & Worst Belly Flatteners

Things to do --and avoid -- when you're getting in shape. A drum-tight, sculpted midsection: You probably kissed that goodbye after high school, the babies, or since you took a desk job. But get ready for a reunion. We won't lie: You do have to eat right and exercise. But we're here to maximize your efforts. Here are the very best moves, products, foods, clothes and more for flattening your tummy fast. Some even give instant results! Bad Back Best Exercise: Lying chest raise. This ab-and back-strengthener is great for preventing lower back pain and for rehabilitation after an injury,...

Your Best Upper Body Exercise

Posted: Mar 17th 2007 12:32PM by Fitz K.Push-ups are by far my favorite upper body exercise. In fact, if you had to choose only one exercise to do for your upper body for the rest of your life.......you better pick the push-up. This all in one exercise works just about every muscle above your hip and then some. No other strength training exercise has the ability to work your chest, back, shoulders, biceps, triceps, forearm, abs, erector spinae (low back), glutes, calves, anterior tibialis (over your shin), neck. and more. Not only are they the best, they're something almost everybody...

20 Tips for a Better Gym Workout

Published Wednesday, March 14 2007 by Bitful1. Get your gym bag ready well in advance. If you are late for work and you must choose between brushing your teeth and packing your gym gear, I won't blame you for wanting to have fresh breath. So pack your gym bag before going to bed and all you have to do is remember to pick it up. 2. Make your own sports drink. Mine is 200ml of orange juice (cheap supermarket own brand is fine, but try and avoid over-sweetened ones) diluted with water to make up 500ml, and a pinch of...

Cold Weather Tips for Keeping Up Outdoor Exercise

It's freezing out there, but for many city road warriors the call to the outdoors can't be avoided. “Throughout the week I try to fit in at least one day outdoors. Like a nice run at the reservoir,” says New Yorker Cary Gruber. “I think it's great coming outside. It's refreshing and being indoors all week whether it's work and working out indoors. If you're going to come outside once or twice a week, it's great. It's just great to stimulate your mind that way,” says Stephen Donnelly. But before attacking the cold, their trainer, Rocky Feder has some tips...

Add Running To Your Exercise

If you want to make great strides with fat loss from your exercise routines, you should consider adding running to your list of exercises. All you need is a pair of running sneakers, warm clothes (on cold days) and you’re ready to go. The good news is that you don’t have to run very long distances or for long durations to get results. However, after a few weeks you’ll be able to jog for a longer durations of time anddistance. You get results by running on an interval basis for 20 - 25 minutes. For example, you can walk for...

Eating and Exercise

by Michael GrantFood gives us energy and fuels physical activity. Not eating enough can cause a drop in energy and endurance levels and, in the world of sports, can lead to painful losses. This is why athletes learn quickly to pack that extra energy bar just in case.But food is not only good as energy sources to our muscles. They also hold substances that promote our health, boost our immunity to sicknesses, promote tissue repair, protect cells from damage, protect against age-related cognitive decline and increase resistance to cancers, and other illnesses, all of which are important to maintaining good...

Run for Your Life

Anne Adams: Running is great, whether outdoors or on a treadmill Question: I just started running on a treadmill due to the cold weather. Are there more benefits to treadmill running than running outside? Answer: Running is running! Running is a great way to get fit. It is simple and so basic and great rewards come to those who persist. Running is also one of the most efficient ways to burn calories. It reduces the risk of certain diseases, strengthens the heart and lungs and boosts confidence and energy. Many runners, me being one of them, are so hooked that...

Discover How To Lose More Fat And Slash Your Workout Time!

Overweight? Want to lose fat now?Whether you are a newbie, a full time worker and mom, or simply stressed for time, you can lose fat and get fit using a combination of high intensity and low intensity recovery training.University research have shown that applying a 'high intensity interval training' will help you to lose nine times more fat than the long, steady cardio way. As well, high intensity interval training works hard on the aerobic and anaerobic systems at the same time, giving great benefits of two types of workouts simultaneously.That means you can get a complete workout to burn...

Creatine: Not Just a Sports Nutrition Supplement

by Will Brink Readers of the March 2003 issue of Life Extension magazine should recall the long list of potential medical, performance and anti-aging effects of creatine. The article outlined the substantial body of research that found creatine may help with diseases effecting the neuro muscular system, such as muscular dystrophy and may have therapeutic applications in aging populations, wasting syndromes, muscle atrophy, fatigue, myopathies, Parkinson's disease, Huntington's disease and other mitochondrial cytopathies. Several studies have shown it may reduce cholesterol by up to 15% and has been used to correct certain inborn errors of metabolism, such as people born...

Bulking Up Rules for the Natural Bodybuilder

From Hugo RiveraGain Muscle Mass While Minimizing FatDuring Winter, most bodybuilders decide to bulk up, which in simple terms means eating more and training heavier in order to gain muscle. However, in order for a bulk up phase to be effective, it needs to be executed properly. Otherwise, you end up gaining way too much body fat, which at the end of the day, whether you just want to look good for the beach over the summer or compete at a bodybuilding show, you will need to lose anyways.When To Bulk UpFirst of all, bulking up is not about eating...

Exercise Bikes vs Treadmills

1/29/2007 by Michael Walker You’ve decided you want to exercise at home. There are hundreds of pieces of home cardio equipment available. The most popular are treadmills and exercise bikes. In deciding between the two, you should compare long-term sustainability, the effectiveness of the workouts, and safety.Overcoming BoredomThe biggest obstacle to a home exercise routine is sticking with it. You don’t have to drive to a gym, so your home fitness equipment is more convenient. The problem is that other distractions are just as convenient at home. The key is to make your routine fun. You want to look forward...

Golf Workouts Will Increase Your Golf Swing, Speed and Distance

I’m sure by now you’ve heard most of the professional players; both men and women actively participate in golf workouts. It’s no secret. But why then do most amateur golfers ignore this? Is it because it seems like work? Or, does the thought of actually breaking a sweat get you tired already?Vijay Singh Does Golf WorkoutsEither way…the proof is in the bag. The number one player in the world, Vijay Singh, does his golf workouts all the way through Sunday of each tournament. Does it look like it’s hurting his game? I don’t think so. Back in 1997, a young,...

Lose Weight While You Watch TV & Get Maximum Benefits From Using A Spin Bike

Spinning is a term for indoor, stationary cycling. Spin bikes have fixed racing handlebars, pedals with shoes straps so that you don't slip, adjustable bike seat and adjustable handle bar crank.This is great, because it's important that you are sitting in the right position depending on your height for maximum comfort and results. The intensity of your spinning workout session on the spin bike can be adjusted with either a resistance knob or gear lever. Depending on the type of spin bike you're looking at, some of the higher quality spin bikes come with a gear lever which offers up...

Lose Belly Fat in 5 Easy Steps

There are many reasons you have a bit of extra fat around your belly. You may have overindulged during the holidays or missed your regular fitness routine while working overtime. To add to these factors, your metabolism naturally slows down as you get older. In fact, starting at the age 25, our metabolism declines about five percent each decade. So how do we burn off this unwanted fat? There are several natural, easy ways to lose belly fat for good:Eat BreakfastAs simple as it sounds, eating breakfast every morning is important because it actually “turns on” your metabolism. The earlier...

Fitness for Kids: Getting your Children off the Couch

For many children, biking to the playground and playing kickball in the backyard have given way to watching television, playing video games and spending hours online. But it's never too late to get your kids off the couch. Use these simple tips to give your kids a lifelong appreciation for activities that strengthen their bodies.Set a good exampleIf you want active kids, be active yourself. Take the stairs instead of the elevator. Park the car farther away from your destination. Talk about physical activity as an opportunity to take care of your body, rather than a punishment or a chore."A...

Nutrition and Fitness Tips for 2007

1.) What's new in nutrition Vitamin D. Recent studies show Vitamin D is essential in reducing breast cancer in women. Bananas. Energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, including depression and PMS. Raw veggies. A.J. noticed a positive change in her energy and in the look of her skin, hair and muscles within two weeks of eating raw veggies. Organic Flaxseed Meal. Cold temperatures mean keeping the body insulated and body insulation means more fat in your diet. Adding Organic Flaxseed...

New Ways to Exercise on the Road

12 January 2007, by Lisa IannucciRunning to the airport, sprinting from meeting to meeting, and hitting the sack after a long day might sound like you get enough exercise while traveling on business, but it’s important to get more exercise than this while you are on the road. Keeping to a regular fitness routine can actually help you to reduce your chances of illness and prevent stress while on your trip and the Web has made this even easier to do.Download Forget carting around a CD player and a bunch of CDs—today, it’s all about the handheld music...

Poor Athletic Performance Linked To Vitamin Deficiency

Science Daily — Active individuals lacking in B-vitamins -- including college athletes and other elite competitors -- may perform worse during high-intensity exercise and have a decreased ability to repair and build muscle than counterparts with nutrient-rich diets, according to recent Oregon State University research published in the International Journal of Sport Nutrition and Exercise Metabolism. The B-vitamins include thiamin, riboflavin, vitamin B-6, B-12 and folate. These micronutrients are necessary during the body's process for converting proteins and sugars into energy, and are used during the production and repair of cells, including red blood cells. For active individuals a marginal...

An Hour a Day of Exercise Cuts Colon Cancer Risk

One hour a day of vigorous physical activity or two hours of moderate activity reduces the risk of colon cancer, European researchers say.Christine Friedenreich of the International Agency for Research on Cancer in Lyon, France, and the Alberta Cancer Board studied more than 413,000 people in 10 European countries to assess how physical activity can cut the risk of colon tumours."This is a very large study, which should remove any doubt about the benefits of exercise in relation to reducing the risk of bowel cancer," said Dr. Lesley Walker, Cancer Research U.K.'s director of information, which funded the study published...

Balance Training vs. Tai Chi

Media-Newswire.com - ANN ARBOR, MI Physicians and physical therapists in recent years have explored whether tai chi, balance programs and fitness routines can help decrease the likelihood that older adults will fall and injure themselves. Many of these programs have shown promise, but their relative value is still open to debate.Now, a study from researchers at the University of Michigan Health System and the Veterans Affairs Ann Arbor Healthcare System suggests that a program focusing on increasing step length and speed is more effective at improving mobility and balance than tai chi. While tai chi, a Chinese martial art form...

Exercising for Weight Loss

Why Exercising for Weight Loss in Your 'Fat Burning Zone' is a Waste of TimeBy David PetersenTip! Set Realistic Goals The first step to weight loss is setting a realistic goal. By using a BMI chart and consulting with your health care provider, you can determine what a healthy weight is for you.Have you ever heard a personal trainer or fitness professional say that to maximize fat loss you need to maximize exercise time in your "Fat Burning Zone"? Also have you noticed that just about any piece of cardiovascular exercise equipment has a "fat burn" program spaced between the...

Workin' on Your Fitness

Author: Ric WileyLet's admit it, we all want to be fit, or if not fully fit reach a higher level of fitness, I know I do so I guess you do as well. A higher level of fitness is something we should all try to aim for, as there are so many benefits to a better level of fitness. The reason there are so many web sites, books and TV programs about fitness is that a higher level of fitness will be of benefit to you and help you to lead a healthier lifestyle. So what are the benefits? Well...

Conditioning to Reduce Leg Injuries

INDIANAPOLIS Physically active women with lower aerobic fitness and poorer overall fitness may be at greater risk for stress fractures and other lower-extremity overuse injuries. A new study released by the American College of Sports Medicine (ACSM) also found that many women who suffered lower extremity stress fractures had previously experienced a lower extremity non-stress fracture overuse injury. The research was published in the September issue of Medicine & Science in Sports & Exercise®, the official journal of ACSM.Researchers led by Mitchell J. Rauh, Ph.D., P.T., M.P.H., also noted that menstrual irregularities (six or more consecutive missed menses during the...

Student Athletes & Special Nutrient Needs

Increased physical activity increases some of your food needs. You require more energy, water, and possibly salt (sodium chloride). An athletic teenage boy may need 5,000 calories a day, compared to the 3,000 calories required daily by his nonathletic friends. By taking extra servings of foods from all food groups (particularly breads, cereals, vegetables, and fruits), you can fill this increased energy need. Water lost through sweating is not easily replaced. Low water-intake during strenuous exercise leads to dehydration, which can lead to fatigue, heatstroke, and death. Replacement water should never be restricted during exercise. If you drink too much...

Death by Heat in Youth Football is Preventable

American College of Sports Medicine Renews Caution for Preseason Training in the Heat After Recent Deaths in Kentucky and FloridaINDIANAPOLIS The American College of Sports Medicine (ACSM) today re-issued its call for major caution in preseason practice and training for high school players during hot summer days. Heat is suspected as a contributor to three recent deaths of young athletes in Kentucky and Florida, where preseason football practices are underway. ACSM emphasizes high heat and humidity represent a significant danger for heat illnesses and heat stroke unless precautions are taken and guidelines are followed.ACSM recommends fluid replacement and acclimatization to...

CoQ10 and Exercise

CoQ10 and Exercise Found to Help Improve Symptoms of Congestive Heart FailureBy Greg Arnold, DC, CSCS, October 13, 2006, abstracted from:"Coenzyme Q10 and exercise training in chronic heart failure" printed online in the European Heart Journal.Congestive heart failure (CHF) affects more than 3 million people worldwide and 400,000 new patients each year. It is defined as "an imbalance in pump function in which the heart fails to maintain the circulation of blood adequately". It remains the most common diagnosis among hospitalized patients older than 65 years1 and costs our healthcare system nearly $30 billion each year.2Certain nutritional deficiencies, such as...

The Best Ab Exercises

By Foras AjeEveryone that works out wants the flat, wash-board abs. Next to the arms they are perhaps the most targeted muscle group for toning. Why, perhaps because they look good. Either way, abdominal exercises vary so just which ones are the best?Well, look no further.If you dream of a flatter tummy but dread the endless sit-ups and or crunches, perhaps you are being guided correctly by your intuition. Guess what, California researchers agree with you as both abdominal exercises have been listed close to the bottom in ranking of the exercises for the mid-section.They state that the execution of...




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