Take Your Vitamin E Supplement
Recent research concludes that antioxidants such as vitamin E may indeed be the best protection against free radicals that contribute to diseases such as cancer and even arthritis. Exact RDA’s are still in controversy but it’s safe to take 400 International Units daily.
Measure Progress
An extremely significant part of your fitness program is being able to measure your progress. Body fat testing is not painful, nor is it expensive. You can get it done at most any gym or any fitness center. Simply ask if they have an expert who can measure body composition. It’s also a good idea to take before and after photos and post them somewhere you’ll see them every day.
R.I.C.E For Injuries
If you suffer from a sports related injury, use R.I.C.E. which stands for Rest, Ice, Compression, & Elevation.
Rest - Take a break from exercise or any type of movement that may stress the injured area. A minor injury should be rested for one or two days, while more severe injuries may need longer.
Ice - Ice the affected area. Icing reduces pain, limits swelling and bleeding, and encourages rapid healing. Wrap ice in a towel to avoid direct contact with the skin.
Compress - Compress the injury with a stretch bandage. Make sure not to wrap it too tight, just enough to support the injured area comfortably.
Elevate - Elevate the limb. If possible, try to keep the injured part above the level of the heart. At the very least, try to keep it higher than the hips. This helps limit swelling and also prevents movement of the area that is injured.
Optimize Your Heart Rate
Depending on your age, level of conditioning, and your fitness goals, you should train in a particular heart-rate zone. Beginners should try to elevate their heart rate to 50-60% of their maximum while intermediates and advanced should shoot for 70-85% of their maximum. The higher your heart rate, the more calories you will burn and the more fit you can become. To figure your maximum heart rate, simply subtract your age from 220. For example, if you’re 30 years old, you would have a maximum heart rate of 190. To work at 70% of your maximum heart rate, you would shoot for a heart rate of approximately 133 beats per minute (0.7 x 190).
Climbing Stairs
To add strength to leg muscles and get a cardiovascular workout at the same time, try climbing plain old stairs. This can be done at home, in your office, apartment building, or on stair-climbing machines in the gym. Climbing two steps at a time is good for building the quadriceps (thigh muscles) and the gluteus (butt). Going down steps builds strength in the quadriceps and to a lesser extent, the hamstrings.
Eat Your Beans
Nutrient compounds called ‘flavonoids’ have been found to be effective antioxidants that help protect against heart disease and cancer. These flavonoids are found in the coating of such beans as navy, pintos, kidney, great northern and black beans.
For a Total Workout, Include Body, Mind and Spirit
According to top trainers and fitness experts the best workout is one that includes the mind and spirit as well as the body. Consider some of the alternatives to your regular weight and cardio training. For the change of pace, try yoga, Pilates or tai chi, all of which engage your mind, body and spirit. Include these alternatives mind/body disciplines on a regular basis. Add them to your workout regime and just feel the difference.
Careful with that Alcohol
Alcohol add hundreds of calories to your daily intake, which makes the difference between weight loss, maintaining your current weight, or gaining weight. A single glass of beer or wine may contain at least 100 calories. Thus, having a few drinks 3-4 nights a week could be adding 1,000 unforeseen calories to your diet. Alcohol may also act as an appetite stimulant, and hence lead you to eat or crave foods that are not within your weight-loss plan. Hence, if you are dieting or are simply having trouble getting rid of that last little bit of fat, keep your alcohol intake to minimum.
Fight Cancer with Tea
The American Institute for Cancer Research (AICR) conducted a research study that turned up some surprising results. Tea contains antioxidants which neutralize “free radicals” that are thought to cause cancer.
Soy Can Help Prevent Cancer
Recent studies have shown that eating soy products has helped protect Asian women against certain types of cancer. Scientists at the Cancer Research Center of Hawaii and Vanderbilt University in Nashville, Tennessee conducted a study of 120 Asian women. Results produced more evidence that a long-term diet rich in soy can be linked to a reduced risk of breast cancer.
The soybean is used in foods and beverages, including tofu, soymilk, miso, soy coffee, butter, veggie burgers, crackers, cookies and flour. Low in cholesterol and high in isoflavones, thus the benefits of the soybean are many.
