1. 1. Terry Shintani, MD, JD, MPH, KSJ Webhealthforyou.com
2. 2. Do NOT change your diet or exercise level without guidance from your medical doctor, especially if you have health problems or are on medication. Do NOT change your medications without the guidance of your medical doctor. The information in this book is intended as general information about diet and exercise. It is NOT a substitute for professional medical advice.There are no express or implied guarantees about weight loss or other physical or health effects. Webhealthforyou.com
3. 3. The good news is that those techniques and the science behind them are in your hands right now.. Its a plan of action that will let you turn your body into a naturally efficient calorie-burning system. Why is it so important that you go for the burn with calories? Simple . . .If you burn more calories, you can Eat More, Weigh Less. Webhealthforyou.com
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5. 5. Obviously, exercise itself causes us to burn energy. But if you know how to exercise, you can cause your body to increase its metabolic rate even when you are not exercising. Webhealthforyou.com
6. 6. When, exactly, did exercise become work? As a child you ran and played, and your fat furnace was in overdrive to burn enough energy to keep up with you. You kept your muscles in tone, kept your cardiovascular system fit, burned calories like a well-oiled machine, and enjoyed every moment of it! And there's no reason why, now, you can't learn, again, to enjoy exercising. In the meantime, however, exercise can be play, and you can play off calories as easily as you can work them off. Webhealthforyou.com
7. 7. Aerobic activity is the best way to cash in on Thermic Effect of Exercise, also known as the calorie-burning effect that is caused by an increase in activity. . Aerobic exercise allows you to burn calories as well as burn fat! Webhealthforyou.com
8. 8. Study after study shows that people who stay fit will be healthier and live longer than those who are not. Moderate exercise (except for swimming) is known to cause some weight loss by itself even without dieting. (Swimming increases fitness, but when used alone does not cause weight loss probably because immersion in cold water induces the body to hold on to some fat as insulation). Webhealthforyou.com
9. 9. In conjunction with a good diet, exercise even simple, fun aerobic activities -- enhances weight loss and, more importantly, plays a substantial part in keeping the weight off. And thats good news, too. Active fun helps make your body fat-UNfriendly! Webhealthforyou.com
10. 10. Directly burning calories isn't the only benefit on having active fun. In fact, the main effect of exercising takes place when we are not exercising at all! Let's say that you exercise three to four times per week. This causes your metabolism to increase at all times. This, in turn, means that your Resting Metabolic Rate - the rate at which you burn calories while you're at rest - increases at all times, too, as a result of the regular exercise. Webhealthforyou.com
11. 11. Sporadic exercise, say once or twice a week, isn't going to work the miracle. Other studies indicate that this is an effective way to help keep your metabolic rate high and the amount of your body fat low. Remember, what this means is that your metabolic rate gets reset at a higher level and you burn extra calories all the time, even in your sleep! Webhealthforyou.com
12. 12. It's important to choose something that you like to do because that's the best way to ensure that youll keep doing it. It could be something as simple as walking around the park with friends or something as involved as doing an Ironman Triathlon. As long as youre willing to make a commitment, youll see results. Before starting any new activity, including the exercises in this book, you should check with your doctor. Webhealthforyou.com
13. 13. One good way to tailor your exercise level is to use a simple formula that determines how vigorous your exercise should be to help weight loss. The idea is to get your heart pumping at your training heart rate which ensures that your exercise is vigorous enough. Your training heart rate is 60% to 85% of maximum heart rate. Remember that regular physical play or exercise helps you burn calories even when you are not exercising! Webhealthforyou.com
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15. 15. 1. Find a way to play (exercise) in a way that you enjoy. The best exercise is the one that you will do regularly. Finding an aerobic activity that you enjoy keeps you motivated and then it changes from being work to being play. Webhealthforyou.com
16. 16. 2. Understand how playing (exercising) helps you lose weight by increasing your metabolic rate. Get familiar with the Thermic Effect of Exercise or the burning of calories as a result of exercise. Know that by exercise alone you can lose weight if it is done properly and that diet and exercise together yield even better results. 3. Understand the flywheel effect. The best way to benefit from exercise is to make use of the flywheel effect. That is, exercising enough that your body burns calories faster at all times, even when youre not exercising. This is done through regular vigorous exercise. If you can build up to the equivalent of jogging 3 miles at a time every other day, research (Lennon) indicates that you will burn more calories even while you sleep. Webhealthforyou.com
17. 17. 4. Know that people who exercise regularly live longer. Exercise reduces the risk of heart disease by increasing your good cholesterol, HDL (High Density Lipoprotein). 5. Know that youll FEEL better. Aerobic exercise really does makes you feel better. It causes the release of substances in your body that help elevate your mood. 6. Know that youll LOOK better. Besides helping you lose weight and increasing your muscle tone, exercise gives you that inner glow that makes you look even more vital and attractive. Webhealthforyou.com
18. 18. 7. Make time for yourself. If you think you are too busy to exercise, consider that exercise is as important as any appointment you have. 8. Try getting yourself up to your training heart rate if OK with your doctor. . First, figure out your training heart rate. Webhealthforyou.com
19. 19. 9. Choose Your Activity Try Walking. Brisk walking is an excellent exercise. Done properly, it can induce a 10 to 12% body weight loss over a period of 60 days according to one study. Take a watch and measure your heart rate during your walk. Then see if you have gotten your heart rate up to your training heart rate. If not, try to walk more vigorously until you can sustain your training heart rate. Webhealthforyou.com
20. 20. Try Jogging. If you do not have any problems associated with jogging such as arthritis, try jogging. It is a high impact exercise, however, and some people have trouble with this. On the other hand, high impact exercise also helps the retention of bone mass, so for those who have no problem with this type of exercise, there can be an additional benefit. Try Biking. If you like to cover more ground and see more scenery than you can by walking or jogging, biking is an excellent aerobic exercise. Done properly it can induce a 10 to 12% loss of body weight over a period of 60 days. Webhealthforyou.com
21. 21. Try Hiking. This is a great way to get some fresh air, enjoy nature and enjoy time with your friends. You can throw in a picnic on your hiking trip while youre at it. Hiking can burn 100 to 137 calories per 15 minutes. Try Aerobics. Aerobics is a term coined by Dr. Kenneth Cooper who in the late 60s authored a book called Aerobics. This term means exercise that uses oxygen to burn energy efficiently. Most exercises (including those mentioned in this section) include some component of aerobic exercise, but lately the term refers to the popular style of exercise set to music that you see at health clubs and on TV and videos. These are good forms of exercise and I recommend them if you can do them. Webhealthforyou.com
22. 22. Try playing basketball, tennis, handball or other sport that you enjoy. If you like to be with friends, try a team sport. For every 15 minutes you do it, basketball burns 173 calories, tennis burns 119 to 155 calories, and handball burns 183 calories. Webhealthforyou.com
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