Warming And Cooling Off helps Muscles-Heart rhythm- streching-bending-excercises

WARMING UP AND COOLING OFF

Any time you are going to work out hard-when you have reached the stage where that is advisable as well as appealing to you-it is important warm up gradually first. Light warm-up-easy stretching, bending, I wishing, slow running in place-limbers up the muscles, prepares the heart and lung for exertion, and tunes up the nervous system. 

There is some controversy among athletic coaches as to whether warming up ever actually improves athletic performance, but there is evidence that it is valuable as a safety measure, a means of reducing risk of injury. As important as warming up at the beginning of a hard workout is tapering off properly afterward. During active exercising, the heart pumps blood out faster to keep the muscles supplied. And the muscles, HI they contract, produce a kind of pumping action on the veins that helps return blood to the heart and lungs.

 If you stop exercising suddenly, the heart will continue for a while to pump extra blood but the muscles, especially those in the legs, no longer dive, no longer squeeze on the veins. As a result, some pooling of blood may occur in the muscles, causing a temporary shortage elsewhere in the body, making you feel faint. Also, it appears that cramps and stiff- ness are less likely to develop if you taper off. To taper off, just keep moving about, in relaxed fashion. Instead of sitting down, walk about, lazily bend and stretch.

A few minutes of this will suffice. Do not rush into a hot tub or shower immediately after a workout or even after tapering off. Give yourself another 5 to 10 minutes to cool off. You need this time to radiate some of the heat you have worked up. If you jump right into a tub or shower, your body temperature will be above normal and the hot water will impede heat dissipation, so you will come out of the bath still sweating. 

Excercises and blood circulation, Physical activity Vs Excercises

The higher oxygen content of the blood will aid muscle nutrition. As circulation improves in both quality and quantity throughout the body, the total effect is admirable: Muscles are strengthened; so is the whole supporting system. It appears, too, that there may be a double defect on the heart itself: It becomes more efficient in its pumping not only during activity but at other times as well, thus reducing the strain on it at all times; in addition, it appears that activity which builds endurance also stimulates the development of new and extra blood vessel pathways to feed the heart muscle. 

Thus, if there should be trouble in the future, if a coronary artery should become choked by atherosclerosis and a heart attack occurs, that attack is likely to be less severe because of the extra circulation available. Because of the extra circulation, much less damage to the heart muscle is likely to occur, and chances of survival are greatly increased. The best activities for exercising the heart and lungs and for building endurance are those that are continuous in nature-brisk walking, jogging, swimming, for example. The effectiveness of walking is not fully appreciated by most people. It brings many muscles into play.

 It is a continuous activity. It lends itself to putting a healthy progressive load on the body. Start with a relatively easy mile walk. Gradually lengthen the walk and increase the pace. Keep doing this until, for example, you are up to a three-mile walk as fast as you can get your legs to carry you, and you are getting great benefits every step of the way. Jogging, too, has its merits, as a simple and practical aid in developing both muscular strength and endurance. It is inexpensive, requires no special skill, can be done outdoors and, in inclement weather, indoors.

Start with a jog that is only a little faster than a brisk walk. Jog until you begin to puff. Then walk. Then jog again. Your body should be upright, not bent forward. Keep the buttocks in, not protruding; the back straight, not arched; bend the elbows; breathe through nose and mouth. The objective is to start at a comfortable level and gradually exert you more and more. At first, you may jog for 50 yards, walk for 50 yards keep alternating, and cover about a mile. As you keep working till, you will find you can increase the distance, jog more and walk less.

Even perhaps interspersing some sprints, running as fast as for 50 yards, and then dropping back to a jog or walk. Over a period !11(1l1ths, you may progress until you can cover as much as three miles at a good pace, walking very little of the time. Be sure you obtain your doctor's approval before you start jogging as an exercise. 

Who need excercises? - How muscle activity helps?

DO YOU NEED EXERCISE?

The chances are that, like most of us, you are getting too little daily exercise. If you need specific clues to the fact that you can benefit from more activity, here are some: heart pounding or hard breathing after relatively slight exertion; a long time required for your heartbeat to return to normal after heavy exertion (you can measure the heart rate by the wrist pulse); stiffening of legs and thighs after climbing stairs; aching muscles after such activities as gardening or furniture moving; waking up from sleep as tired as before; frequent restlessness. 

Your physician, as part of his preventive medicine program for you, will be glad to determine with you, on the basis of your specific present condition, daily activities, and other personal factors, whether you need more exercise, how much time you need to devote to it, what kinds of activities would be best suited for you.

OPPORTUNITIES FOR ACTIVITY

Undoubtedly you will benefit from a soundly planned regular exercise schedule, even if it occupies no more than just a few minutes a day- and more on this shortly. Along with such a schedule, you can, and should, find other opportunities for increasing your activity. For one thing, it is possible to find opportunities for physical recreation that can supplement scheduled exercises and provide enjoyment. The list is almost endless: fishing trips, family outings, evenings of dancing, bowling in an office or neighborhood league, walking, etc. 

For another thing, there are opportunities for stepping up daily activities-and little bits of action add up in their good effects. It's a matter of attitude, of recognizing that it is good to use the body As much as possible and of seeking chances to do so.

Walk up a flight Physical Activity in 85 or more of stairs instead of relying entirely upon the elevator; walk part III much or sometimes all the way to the market, to the office. Interrupt sedentary work with little bursts of activity, even if no more than getting lip out of the chair and bending, stretching, moving about, flexing the  squatting, imitating a few golf swings. 

Weight Loss - Causes and Food Control

 It took time to put on the excess weight you want to be rid of. Take time to reduce. Moderate loss, at the rate of one-half pound to one pound a week, is healthier loss and the fat lost is more likely to stay off than fat lost in a hurry. And a pound a week adds up to 52 pounds a year. When you lose weight slowly, your skin adjusts and you don't get that deflated-balloon look.

CALORIE CONTENT OF SNACK FOODS FOOD AMOUNT

Chocolate bar Chocolate creams Cookies Doughnut Banana Peach Apple Raisins Popcorn Potato chips Peanuts or pistachio nuts Walnuts, pecans, filberts or cashews Brazil nuts Butternuts Peanut butter Pickles Olives Ice cream Chocolate-nut sundae Ice cream soda Chocolate malted milk Eggnog (without liquor) Carbonated beverages Alcoholic Beverages Beer Wine Gin Rum Whiskey Brandy Cocktail 1 small bar 1 average size 1 medium size 1 plain 1 large 1 medium size 1 medium size 1/2 cup 1 cup popped 8-10 or 1/2 cup 1 4 whole or 1 tbsp. chopped 1 1 1 tbsp. 1 large sour 1 average sweet 1 1/2 cup 1 glass 1 glass 6 oz.  

OBESITY STARTS IN CHILDHOOD

The problem of overweight in adults may well have its roots in infancy and childhood. There has long been a tradition-certainly no longer valid in an age of modern medicine-that the plump child is better equipped to withstand disease. The practice of actually encouraging fatness in babies to help them withstand tuberculosis and other diseases is not only unnecessary; it is potentially dangerous. Recent scientific work provides some tentative new insights into how overfeeding of children in infancy and the preadolescent years may build up fat cells (adipose tissue) that may remain with them a lifetime. The studies suggest that once these cells are laid down, they never disappear.

When weight is lost, the cells shrink, but still remain.

 At times, they may send out signals demanding to be fed. This demand may help explain why many people find it difficult to keep their weight down after dieting. A constant craving for food may not be wholly psychological, as many have thought; it may be at least partly based on biological demand from deprived fat cells. A lean adult may have about 27 trillion fat cells in his body; an obese may have 77 trillion. Obesity, when it exists, can be and that involves childhood, even in early infancy.  But its prevention is far reasonable eating habits