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Volume No. 307

Thursday July 09, 2009

   

   

 
 
 

Interval training is simply alternating bursts of intense activity with intervals of lighter activity. It works both the aerobic and the anaerobic system allowing you to increase your training intensity without overtraining or burn-out. This week we focus on Interval Training: a good way to cross train.

 

Enjoy good health,
Namita Nayyar, AFI

 
 
 
 

Taking diet pills may help you to lose weight at least in the short term but they can have serious side effects. Most over-the-counter diet pills contain a diuretic drug. All these diuretic drug increase the output of urine so that you lose water from your system temporarily. These drugs can also cause loss of essential minerals. On the other hand, diet pills based on bran and other types of fibre  swell up and help you feel full but will not burn extra fat. They have also been known to cause blockage in the throat or intestine if consumed with inadequate quantities of liquid. The drugs most commonly used to suppress appetite are similar to amphetamines and have many disadvantages such as disturbed sleep depression and weight gain when you eventually stop taking them. They can also be addictive. Diet foods and drinks may help you to eat fewer calories and less fat but it will still be your overall calorie intake that counts. The best way to lose weight and keep it off is to exercise regularly and choose a low fat low sugar diet.

 
 
 

 

Overcoming Excuses

 

How much effort are you really putting forth in your effort to achieve your health and fitness goals? It�s easy to find an excuse to skip a workout or eat something you shouldn�t? Maybe your hang-up is that you have a lazy friend that you just can�t get to workout with you. Maybe some of you attend a group fitness class on a regular basis but refuse to go exercise if the instructor isn�t there. May be you are left with no time to cook a healthy food for yourself by the end of a hectic day. These are all excuses that can easily be overcome. There is one major rule when it comes to personal health and fitness. Achieving your goals depends on the efforts of one person, YOU!

 

 If you are committed to your goal and remain focused nothing can stop you from achieving your goal.
 

Note: WF Members receive motivation like this in their e-mail box every Monday morning! Those of you looking for added motivation, can go ahead to download Free motivational Wallpaper Changer at http://www.womenfitness.net/downloads.htm

 
 
 

 

"You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of. You don't have charge of the constellations, but you do have charge of whether you read, develop new skills, and take new classes." 
--
Jim Rohn

 

 
 

 

Baked Fish

 

Serves: 4

 

Ingredients:

  • 1 pound fish fillets

  • 1/2 teaspoon salt

  • 1/8 teaspoon turmeric

  • 1/2 teaspoon cumin powder

  • 1/2 teaspoon black pepper

  • 3 garlic cloves, chopped

  • 1-1/2 teaspoon lemon juice

Direction:

  • Coat fish with all ingredients except lemon juice.

  • Cover and marinate for one hour in the refrigerator.

  • Coat a baking dish with nonstick cooking spray (nonfat).

  • Place the fish in dish and cover with marinade.

  • Bake, at 400 degrees F, uncovered for 20-25 minutes.Top with lemon juice.

Nutritional Information: (per serving)

Serving size: 1 fillet
Calories: 100
Fat: 1.5 g
Cholesterol: 45 mg
Protein: 20 g
Carbohydrates: 0.5 g
Fiber: 0.5 g
Sodium: 320 mg

 

 

Interval training: a good way to cross train


Interval training is simply alternating bursts of intense activity with intervals of lighter activity.

Interval training works both the aerobic and the anaerobic system. During the high intensity effort the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen. The by-product is lactic acid, which is related to the burning sensation felt in the muscles during high intensity efforts. During the high intensity interval, lactic acid builds and the athlete enters oxygen debt. During the recovery phase the heart and lungs work together to 'pay back' this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is in control, using oxygen to convert stored carbohydrates into energy.

This repetitive form of training leads to the adaptation response. The body begins to build new capillaries, and is better able to take in and deliver oxygen to the working muscles. Muscles develop a higher tolerance to the build-up of lactate, and the heart muscle is strengthened. These changes result in improved performance particularly within the cardiovascular system.
Interval training also helps prevent the injuries often associated with repetitive endurance exercise, and they allow you to increase your training intensity without overtraining or burn-out. In this way, adding intervals to your workout routine is a good way to cross train.

Circuit training is a common method of interval training.


Click here, to read the complete article on Interval training: a good way to cross train.


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The formula for successful weight loss is deceptively simple. To lose weight you must burn off more energy than you take in from food. You will lose one pound of body fat every time you eat 3500 fewer calories than your body burns off. Read more about Weight Regain After Weight Loss at http://www.womenfitness.net/weight_regain.htm

 

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Herbs are very complex, therefore, one thing you need to remember about herb for headache is that, although herbal remedies tend to be gentler than drugs, if you take too much they can not only make your headache worse, but do real harm to your body. Read more about Herbs for Managing Headache at http://www.womenfitness.net/herbs_headache.htm

 

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