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08Feb2010

M. D. Anderson: 2010 Exercise Plan For 30 Minutes Every Day

Feb 8, 2010

HOUSTON – Being active for at least 30 minutes every day reduces your risk of developing some lunges

types of cancer. Fitness experts at The University of Texas M. D. Anderson Cancer Center have designed an exclusive exercise plan based on this evidence that will fit into almost anyone’s lifestyle.

“You don’t need to go to a gym or do sprints every day to get your 30 to 60 minutes in,” says Karen Basen-Engquist, Ph.D., professor of behavioral science at M. D. Anderson.

Doing everyday activities can count as exercise, but only if they are done at a moderate intensity. People should be working hard enough to raise their heart rate and increase their breathing.

According to the American Institute for Cancer Research (AICR), being active for at least 30 minutes every day is proven to lower your risks for breast, endometrial and colon cancers. Doing 60 minutes is even better.

Physical activity may protect against cancer because it lowers body fat, lowers hormone levels that raise breast and endometrial cancer risks, and keeps the digestive system working well to reduce colon cancer risks.

“Exercise is a great way to maintain a healthy weight,” says Basen-Engquist. “And maintaining a healthy weight may reduce your chances for some types of cancer.”

M. D. Anderson’s seven-day exercise plan combines everyday activities with cardio and strength training to help beginner and advanced exercisers maintain a healthy weight.

Cardio isn’t the only thing that counts
The AICR recommends doing activities every day that increase the heart rate and strength training, like weight lifting, three times a week.

“Making your entire body strong by lifting weights is a great complement to doing cardio,” Basen-Engquist says. “Be sure to work the major muscle groups throughout your body each week.”

Strength training can prevent muscle loss, build bone density and increase the rate that the body burns calories. Individuals should always take the time to stretch the muscles. Stretching the legs, arms and back will help with soreness. It also will help prevent muscle tears and injuries.

Set yourself up for success
An important part of achieving success is starting slow. For those who haven’t worked out in a while or are new to exercise, gradually work up to exercising for 30 minutes. Try exercising in 10-minute bouts throughout the day. Studies suggest this approach may be as good as 30 continuous minutes of moderate intensity exercise.

After making it to 30 minutes, increase exercise time to 60 minutes a day or rev up the intensity of the 30-minute workout.

M. D. Anderson’s tailored exercise plan and videos include options for the beginner and those at a higher level of fitness. Exercise is most effective if done properly, so check out the proper techniques at www.mdanderson.org/focused.

About M. D. Anderson

The University of Texas M. D. Anderson Cancer Center in Houston ranks as one of the world's most respected centers focused on cancer patient care, research, education and prevention. M. D. Anderson is one of only 40 comprehensive cancer centers designated by the National Cancer Institute. For six of the past eight years, including 2009, M. D. Anderson has ranked No. 1 in cancer care in "America's Best Hospitals," a survey published annually in U.S. News & World Report.
(c)2010 The University of Texas M. D. Anderson Cancer Center

MD Anderson: Physicians' Stress Causes 400 Suicides Yearly

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Wednesday

03Feb2010

5* Product Review: Gaiam Fat-Burning Bootcamp Workout Kit (2010)

Feb 3, 2010

By Randall Radic

Only 16% of Americans engage in some form of exercise on a regular basis. Whereas five times as many – fully 80% of Americans – spend two or more hours per day watching television.

Of those who do exercise regularly, most prefer walking. Lifting weights is the second most popular form of exercise. And aerobic exercise (running, rowing, jumping rope, etc.) comes in third.

The problem is not enough people exercise. And more often than not, the reason they don’t exercise is because – let’s face it – exercise is boring. Doing the same old thing over and over and over is plain old dull. Which means that motivation lags. And when motivation lags, well, it’s easy to simply slack off.

Some people hire personal trainers. Trainers provide lots of guidance in the areas of nutrition and exercise selection. Mostly though, they jump-start the client’s motivation. The problem with trainers is they are expensive. Most people don’t have the luxury of wheelbarrows full of disposable cash.

Enter a company named Gaiam. They have a solution to the above problems. It’s called Fat-Burning Bootcamp Workout Kit. And it comes with everything you need, including the motivation.

In the fitness industry, the term ‘boot camp’ describes an exercise routine that promotes fat loss by means of bodyweight exercises and resistance training. The boot camp is run by a trainer or a drill instructor. Gaiam’s Workout Kit comes complete with a virtual drill instructor, who arrives on a DVD. The instructor’s name is Tanja Djelevic. Surprisingly, not only does she provide motivation, but you can program a customized workout to meet your level of fitness and your goals.

The Bootcamp Workout Kit consists of a resistance cord, a stability disc, and a weighted water ball, along with the DVD. Yours truly – the reviewer – popped the DVD in the player and went through a 30-minute workout using all three items in the Kit. Frankly, he was expecting an uninspiring, lame workout. What he got was 30 minutes of fun and a sweat-drenched T-shirt.

Tanja knows her stuff and the Workout Kit comes through on its promises. The combination of trying to remain balanced on the disc while performing the routines with the water ball and the resistance cord is challenging and it works the core muscles, especially the abdominal muscles.

All together, the Bootcamp Workout Kit is like having your own personal trainer and your own private gym. The boredom factor is zilch and the motivation factor is high. Which means Gaiam’s Workout Kit is a hit. If you want to tone up your arms, legs and tummy – and not waste any time – this is the way to go.

On the Rate-O-Meter, which ranges from 1 star (flabby) to 5 stars (shapely), the Fat-Burning Bootcamp Workout Kit exerts 5 stars.

This product was provided by Gaiam to the reviewer.

Gaiam promotes conscious living, in harmony with the environment, the planet and the people who share our homes. They provide eco-friendly, organic products and healthy living solutions to help us live our best lives. Find them online at www.gaiam.com

Randall Radic is a former Old Catholic priest. He is a graduate of the University of Arizona. He holds a Master of Theology, from Trinity Seminary, a Doctorate of Theology from Trinity Seminary,Th.D., and a Doctorate of Sacred Theology, S.T.D. from Agape Seminary.

After a midlife crisis, he spent time behind bars. Today, he has emerged a changed man. He is the author of Gone To Hell: True Crimes of America’s Clergy (ECW Press/ Oct 2009), and A Priest in Hell: Gangs, Murderers and Snitching in a California Jail. Radic writes the 2012 EXPOSED series exclusively for Basil & Spice.

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03Feb2010

Book Review: My Gym Trainer (Feb 2010)

Feb 3, 2010

Choosing and following a workout program can be confusing and overwhelming, especially to those who are new to fitness. But hiring a personal trainer can be expensive. LeAura Alderson and Jill Coleman have come up with an alternative, in their My Gym Trainer program. Consisting of three levels, these guided workouts provide several months of training programs, tailored to beginner, intermediate and advanced levels.

These books are set up in a three-ring binder, with sturdy laminated pages, each providing a full workout. The binder is arranged in four week sections, with six workouts per week. Each week you’ll work out the upper body, the lower body, and the core twice, in addition to a cardio workout every day.

I received the beginner level workout program and began instituting it in my own gym. I liked the portability of the cards, since they’re meant to be removed from the binder and carried with you. But I found that the photos of the exercises were very small, and I wasn’t always sure what I was supposed to be doing. This program assumes that you’re very familiar with both your gym and the exercises themselves, and I would have liked to see a section just for explanations of the exercises.

I also found that the cardio program was much too difficult for a beginner. On day four, the treadmill intervals involved running, and I’m not sure how many beginners would want to advance much beyond a brisk walk at this stage.

If you’re not that new to fitness and you’re looking for a change of pace in your workout, or you’ve simply been away from the gym too long and want to get back, this program will help structure your program for you. But if you’re a total novice to working out, you may find it doesn’t adequately address your needs.

My Gym Trainer by LeAura Alderson & Jill Coleman, MS, ACSM, CPT (MTF Publishing) You'll find the authors online at www.mytrainerfitness.com/index.html

This product was provided by My Gym Trainer to the reviewer.

Book Review: The Secret To Life Transformation By Julie Chrystyn

Alice Berger is Author of Who's Taking A Bath?

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