Pimento Cheese, Not Your Grandma's Spread

Pimento cheese is one of those foods that has been so corrupted by the food industry that it has become synonymous with other crappy foods like Spam.  I'm not even certain what store bought pimento cheese might contain, nor do I want to find out.  It's a shame because pimento cheese can be a delightful treat, even if it does Read the full post…

Plum Good BBQ Sandwiches

In a few days it will officially be fall but the temperatures are still warm enough for me to continue swimming for a few more days.  The breeze was a little cool but that didn't stop me from swimming several laps this morning and I felt great afterwards!  Have you exercised lately?  With fall's cooler temperatures and fewer insects, you Read the full post…

Shingles Vacine and Treatment

A friend of mine was recently diagnosed with shingles so I felt I should discuss this nasty virus once again.  If you ever had chicken pox, you are at risk for getting shingles and believe me, you don't want it.  Shingles is a painful rash with blisters that scab over and may take 4 weeks or more to heal.  The Read the full post…

Vegetarian Tacos are muy delicioso!

There are times when I think I could easily become a vegetarian, especially when I try a new dish that is as good as the vegetarian tacos I had at Local Lime restaurant in Little Rock and the tofu fried rice at Sai Tai here in Jonesboro.  My husband and I celebrated our 23rd anniversary this past weekend by spending Read the full post…

Midyear Health Check

Summer is winding down , the year is more than half way over and our January resolutions are long forgotten.  It's time for a health reality check.  First of all, how is your health lately?  If you have enjoyed good health, are you thankful?  Take some time to appreciate how wonderful it feels to be healthy, for your family to Read the full post…

Vacation Lessons For A Healthier Life

  I'm back from a lovely beach vacation and I wish I was still there with all my heart.  Wouldn't it be nice if our every day life was as nice as a vacation?  If we could relax, eat well, sleep and exercise just enough without having to worry about bills, work, illnesses and school, our lives would be perfect.  But Read the full post…

How Much Exercise Is Enough?

[ Post by Lisa Tedder ][ Post on February 9, 2012 ][ In Fitness Tips ]

After working out this morning, I began to think about my exercise routine.  I have been feeling that it’s time for something new as I don’t feel my muscles are improving.  Then I began to wonder.  How do you know you are getting enough exercise or just going through the motions and wasting your time?  As usual, I started doing a bit of research.

For those just starting out, who may be more loose and pillowy than lean and mean, it is probably best to start any exercise routine slowly.  You don’t want to injure your body and thus set yourself back right at the start.  You should expect muscle soreness from most any activity you choose.  Muscle soreness is a sign that you have worked your muscles and that they are getting stronger.  Give yourself a couple of days rest between workouts to recover at first but don’t quit just because you’re sore.  You should try to push yourself to the point where you are a little fatigued, breathless and sweaty.

Exercise can be as fun as dancing.

Learn to distinguish between soreness, even if it’s pretty bad, and true pain which indicates an injury.  Yes, it may hurt to get out of bed and walk the next couple of days after starting an exercise routine but if you really can’t get up or move a limb, you’ve gone too far and possibly injured yourself.  Also, check with a doctor or work with a specialized trainer if you have a medical condition like Parkinson’s or have had a previous heart attack.  Remember that soreness leads to stronger muscles; however, you don’t have to be sore after a workout to strengthen your muscles.

Once you have achieved a level of fitness, move up and challenge yourself.  Working with a trainer periodically can help motivate you to try harder.  A trainer can access where you are and help you set new goals.  A study released by the Harvard Medical school shows that to really be fit, you should do strength training of all major muscle groups at least twice a week.  Ideally you should also perform 30 minutes of moderate aerobic workouts 5 times a week, as well as balance and flexibility training.  If your routine has become easy or you no longer can see improvements in your body, it is time for a change.  Otherwise, there is no point in wasting time at the gym.

To ease or prevent soreness, always include a cool down phase.  Jog or walk about 10 minutes then stretch all major muscle groups.  When stretching, move slowly, breathe and don’t force the stretch or you could injure something.  However, do make sure you are feeling the stretch and achieving more flexibility over time.  You can also try soaking in a hot tub or applying ice to a particular area.  Also rest a day or two between secessions.

Exercise can be really hard.

I’ll leave you with these thoughts.  A pound of muscle burns about 10 to 20 calories a day while a pound of fat burns only about 5 calories a day.  Makes a good case for working out as it definitely helps you loose weight and keep it off.  Those who work really hard, like athletes, can eat more of the food they love (but not junk food, that’s always bad for you).    

Upadated on February 9, 2012

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