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ABOUT LINDORA AND LEAN FOR LIFE
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If I'm doing weight training, should I increase my protein or carb intake during Weight Loss?
At the level of activity most of our clients participate, it is rarely advantageous to increase either carbohydrate or protein intake substantially. Of course, the best way to determine optimal carb and protein intake is to take into account how well you're losing or maintaining, how you feel, and whether or not you're able to reach ketosis during Weight Loss....
How much should I exercise while on the program?
We encourage program members to participate in daily "moderate" exercise, such as walking 10,000 steps a day. What qualifies as "moderate"? Any continuous movement of your hips and knees that causes you to exert yourself without becoming breathless. (Your body needs oxygen - aerobic exercise - for fat burning.) You should feel that your level of exercise causes you to expend a significant amount of physical effort, but if you can't talk without feeling short of breath, slow down. The amount of exercise a person can do within the moderate range depends on their level of fitness. A good rule of thumb: You know you're working out at about the right intensity for your fitness level if you can still talk while exercising....
Is swimming a good exercise for weight loss?
When it comes to weight control, the consensus has been that "more exercise is better". However, there may be at least one exception: swimming. Few studies have specifically measured weight loss through swimming as a preferred exercise. None of them have given swimming high marks....
What causes cramps while exercising?
There are several possible reasons for muscle cramping during exercise. ...
How important is exercise in maintaining weight?
Rena Wing, a professor of psychiatry and behavioral medicine at Brown University, looked at 2,500 people who lost an average of 60 pounds and kept the weight off for an average of six years. Wing found those individuals exercised approximately an hour each day. "Patients, participants who have lost weight and kept it off really exercise more to the level of 2800 calories a week. If you translate to walking, they're walking 28 miles a week," said Wing. (Incidentally, this is consistent with the Lean for Life Program's recommendation of 10,000 steps - 4 miles - per day)...
How can I choose a good exercise program?
It is important to evaluate any exercise program that you are considering. Whether you have been exercising for a very long time or this is your first experience with and exercise program. The following are questions that can help you evaluate your fitness program. Start with 100 points and subtract points for deficiencies. Answer 'yes' or 'no' to the questions. Take a look at each question when evaluating an exercise program that interests you....
What is a treadmill or exercise stress test?
A treadmill stress test is the most common way to measure how your heart and blood vessels respond to exercise. The patient walks on the treadmill while an ECG (electrocardiogram) records heart activity. During the test, the speed and grade of the treadmill increases every two to three minutes. The technician looks for changes in the electrocardiogram patterns and blood pressure levels that indicate your heart is not getting enough oxygen....
What is "carbo loading"?
Runners and long-duration, high intensity exercisers use glycogen, a form of stored glucose, for energy. Muscle glycogen content before a marathon exercise session can influence the length of time a person can maintain his or her exercise. These glycogen stores can be manipulated by decreasing exercise and increasing carbohydrate intake during the week before the marathon. Glycogen stores only last for 60 to 90 minutes. That leaves untrained runners in deep trouble early on in the marathon....
Is it necessary to consume a certain amount of carbohydrates for weight training and building muscle mass?
You need some carbohydrates to build or maintain muscle. Various studies, and our clinical results, however, have shown that the amount is much less than many have been led to believe. At 50 grams or more carbohydrates per day, most people are able to retain or build muscle. The exception is usually those who do a lot of high intensity cardio (for example running at 5 mph for an hour, 5 times a week). ...
Should I include weight (resistance) training along with my other exercise?
There is increasing evidence that strength/weight training can benefit adults interested in improving their health. Some of the known benefits include: ...
What is the best combination of weight training and aerobic exercise for weight loss?
What's "best" for one is not always best for another. Some people weight train very intensively and aerobically. For them, weight training is more aerobic than their "cardio" workout on the treadmill or stationary bike....
How do I interpret my cholesterol lab tests? Can I burn off cholesterol through exercise?
Your risk for heart disease can be assessed with a blood-cholesterol test. In this test, your total-cholesterol reading should approximate the sum of your LDL, HDL and other lipoproteins. According to guidelines from the National Cholesterol Education Program: ...
What is the effect of exercise on weight loss?
If you've ever wished for a "magic bullet" to better your overall health and control your weight, exercise might be the closest thing to it. The most effective way to achieve significant weight loss is through a combination of reduced-calorie dieting and regular physical activity. Exercise can help you reach--and maintain--a healthy weight, help you manage stress, and can lower your risk for such health conditions as heart disease, stroke, high blood pressure and diabetes....
Are there any health problems associated with exercise during pregnancy?
Brief periods of exercise are generally good and most physicians recommend it but prolonged exercise can be dangerous....
Why (and how) should I include stretching in my exercise routine?
Common ideas about stretches may stretch the truth, researchers say. "Stretching recommendations are clouded by misconceptions and conflicting research reports," said a report in a medical journal, 'The Physician and Sportsmedicine'. Stretching is supposed to reduce the risk of injury, relieve pain from exercise and improve performance. But the benefits are only partly supported by the evidence, the experts said....
Is the treadmill a good exercise machine for weight loss?
Treadmills are the most popular home exercise machines for aerobic fitness. They simulate real life using the authentic movements of walking, running, or jogging. Most studies have indicated that the use of a treadmill for an aerobic effect results in the burning of more calories than any other indoor exercise equipment....
Are water aerobics a good form of exercise to lose weight?
Underwater walking, jogging, and running strengthens the muscles of the hips and the legs (quadriceps, hamstrings, gluteals) and develops cardiorespiratory fitness. Start out in the shallow end of the water and gradually move to thigh-deep water. Use the water as resistance and land with a heel-ball-toe motion as you travel through the water.Next, move to chest-deep water, keep correct body position, and pump your arms at your sides as you would if you were walking on land. Once you have developed proper body technique, walk, jog, or run for 20-40 minutes....
What kind of exercises can I do at work?
During the "good old days," people worked in jobs requiring strenuous physical activity. But with today's technology, many people are physically inactive. Leaving early in the morning before daylight and returning home after dark leaves very little time for a workout. Finding a way to fit in fitness at work can make a tremendous difference in your health. A self-evaluation is the first step to getting fit--you need to become aware of opportunities for physical activity. The following are some questions to ask yourself: - How do you travel to work? How early do you get there? Can you stay a few minutes later each day? - How much time do you spend at a desk? At a computer? On your feet? - Do you have breaks? How long are they? - How much time do you have for lunch? How much time does it really take to eat lunch? - Can you step out of the workplace and breathe fresh air during your workday? No matter what the answers are to the above questions, there are ways to work fitness into the workday....
Is exercise an effective "antidepressant?"
Exercise may sometimes be a better anti-depressant than medication. In a study conducted at Duke University Medical Center (reported in April 2001), moderate exercise three times a day for ten months was compared to the use of the anti-depressant Zoloft. The exercise group experienced an 8% relapse into depression compared to 38% of those taking Zoloft. Also, the amount of exercise was proportional to the decrease in depression....
What are the Dietary Guidelines for exercise that were released in 2005?
Dietary Guidelines for Americans
is published jointly every 5 years by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA). The
provide authoritative advice for people two years and older about how good dietary habits can promote health and reduce risk for major chronic diseases. The 2005 edition of the
was released on January 12, 2005....