Thursday, August 10, 2006
Health and fitness for life
What's your body type? Are your joints loose or tight? Can you tell? Are your feet flat, or do you have high arches? Why would a dancer be interested in these attributes for any reason other than the aesthetic line that a beautifully pointed foot offers, the excitement that a fabulously high leg kick brings, or the thrill created by a breathtaking backbend?
Not only are dancers and dance audiences eager to watch such astounding physical feats, but also watching are dance directors and the dance medicine and science community. Research in dance medicine and science is an evolving art form. What started as a few health-care providers twenty years ago has blossomed into a robust community that boasts international connections. Dance academies as well as physicians, physical therapists, and other health-care providers now conduct studies. And the research is looking at you. Are your mobile joints and high arches really good for you? With a few simple tests you can get an idea of where you stand.
Let's start with your joint mobility. Can you bend over, with knees straight, and touch your fingers to your toes? How about your palms to the floor? Most dancers can, and think nothing of it. Give yourself a point if you got your palms to the floor.
Next, lift your arms horizontally to the side and take a good look at your outstretched arms. Do you have those alien-type elbows that go backward when they straighten? Think everybody's arms do that? Think again. As a child, I remember giving my cousin, Robert, the creeps with my hyperextended elbows, and how he begged me to stop "bending them the wrong way." I naively replied that everyone's bent that way. This was my first inkling that everyone does not have the same body type. If you have hyperextended elbows, give yourself two more points, one for each elbow. They usually come in pairs.
How about your knees? Can you push them backward also, going beyond straight? If so, give yourself one point for each knee that qualifies. What about your hands? Put your hand on a table palm-side down and see if you can lift the pinkie finger up to make a ninety-degree angle. Give yourself one point for each hand that makes the mark. Also, can you pull your thumbs down to your forearms? Add another point for each of those.
Save your cells: nine health and fitness reasons why you should include lecithin in your diet - Fuel
Imagine yourself gliding along the coast of Cape Cod in your handcrafted sailboat when suddenly you spring a leak, and then another and another. Now imagine the boat is your body and those leaks are popping up in the cells of your most vital organs, causing liver failure, heart disease and an impaired nervous system. To salvage your "boat" you'd want something a little stronger than the duct tape Gilligan hands you. Similarly, to patch up those blemishes in your cell walls, you'd want the equivalent of physiological superglue. Lecithin--a supplement you've probably never heard of--is exactly that.
"Lecithin's significance to the active man cannot be overstated," says Jim Wright, Ph.D., former chief of the exercise science branch of the U.S. Army Fitness School. "It can make a big difference--subtly and over the long term--in your physical appearance and overall health by helping your liver and immune system and aiding in the digestion of fats."
Lecithin, a.k.a. phosphatidytcholine, is a naturally occurring phospholipid that inhabits the cell membranes in your body and helps determine what enters and leaves your cells. What makes lecithin so crucial is that every cell in your body needs it. Lecithin also contains choline, an essential nutrient that your body requires but doesn't produce in adequate amounts, therefore making its consumption a must. If you skimp on choline, you're opening up yourself up to all kinds of problems (see Reason #6, page 107).
You can get lecithin--and subsequently choline--through food. The richest sources of it include egg yolks, organ meats such as beef liver (not on everyone's plate of agreeable comestibles) and processed foods. However, processed foods pose a big problem. Since lecithin's emulsifying properties prevent separation of ingredients, processed foods containing lecithin are generally loaded with fat. Hence, supplementing with lecithin is the ideal way to go, since you get the benefits without the lard. Here are nine good reasons to add lecithin to your current supplement plan.
New high blood pressure guidelines - House call: expert advice on health and fitness
Q Can you explain the new guidelines that indicate if you are in danger of having high blood pressure? Until I heard the recent report, I always thought that if you had a reading of 120/80 then, according to old standards, your blood pressure was perfect. What are the new numbers used to determine whether we are hypertensive?
J.G., New York City
A Under new guidelines, doctors say nearly 50 million Americans who thought their blood pressure was normal actually have what they now call "prehypertension."
With the new standards, any reading under 120/80 is considered normal. For years, the 120/80 figure was the target range, but with the changes implemented by the National Heart, Lung and Blood Institute's National High Blood Pressure Education Program, anything between 120/80 and 139/89 is now considered "prehypertensive. Any reading between 139/89 and 159/99 is considered to be "stage 1 hypertension." And anything topping 160/100 is "stage 2 hypertension."
It's estimated that 60 million Americans have high blood pressure, a major contributor to cardiovascular disease--the No. 1 killer of men and women.
There are several classes of drugs that are used to treat hypertension, but according to some doctors, African-Americans have better results with diuretics and calcium blockers.
Wednesday, August 09, 2006
Morning sickness - House call: expert advice on health and fitness
Q My husband and I just found out that I'm pregnant with our first child. I'm excited but also concerned about morning sickness. What is the best way to cope with this condition that I hear is one of the worst parts of being pregnant?
T.L, Los Angeles
A About 7 out of 10 pregnant women suffer from morning sickness, usually bouts with nausea and vomiting that can last throughout the day. The condition usually appears in the mother-to-be about the fourth to eighth week of pregnancy and can last throughout the pregnancy.
Doctors say the nausea and vomiting can be relieved through simple dietary changes, such as eating and drinking small portions frequently, eating before getting hungry and eating bland foods (consomme, rice, pasta).
One of the most popular and effective measures for expectant mothers has been to eat plain soda crackers and sip carbonated drinks (particularly ginger ale at room temperature) to relieve nausea. For many women, doctors say, keeping crackers by the bed and eating one or two before getting up has proven to be effective.
Thighs, thighs, thighs - Body talk: Black health and fitness
IF you believe the experts, there are basically two paths you can take on the road to firmer, fit thighs--diet and regular exercise, or minor plastic surgery. The pros and cons of both methods are quite clear. Pros of exercise: Fitness experts contend that the most effective, most reliable, and in the end, most rewarding way to tone your thighs is by working out and eating right. Cons: You won't get results overnight. Ask those buff bodies that you see in the gym--they'll be the first to tell you that it takes patience and determination to look as good as they do.
Pros of plastic surgery: For a few hundred dollars, a plastic surgeon will suck the fat right out of your thighs, right there on the spot, or at least diminish the appearance of cellulite. Cons: You have to thoroughly research your plastic surgeon's background to avoid health hazards; your recovery may take a few weeks; and furthermore, if your goal is to lose weight, this isn't the procedure for you. "Liposuction is a contour technique, not a weight-loss technique," warns Chicago plastic surgeon Elton X. Tinsley, who specializes in Black skin care.
If you choose to work your way to shapelier thighs, there are some easy thigh-sculpting moves that you can do at work or at home. (Be sure to visit a doctor before beginning any new fitness routine.) In the gym, there are a number of target-specific weight machines that can whip your thighs into miniskirt shape, so be sure to consult with a fitness trainer to choose the best thigh machines for you.
Here are five manual thigh-toners that are guaranteed to give your lower body a good workout:
1 PULL-IN PLIES. A favorite among ballet dancers and fitness trainers, this exercise is designed to tone your thighs and burn the fat. First position: Place a weighted bar in your arms in front of your body. Your feet should be shoulder-width apart and your thighs, knees and toes should be slightly rotated outward. Bend your knees (directly over your toes) gently. Lift with your arches away from the floor. Second position: Keep your back upright, straighten your legs, and slide your right leg toward your left leg. As you slide your leg, be certain to keep your toes in contact with the floor until your heels touch. Return your right leg to the starting position and slide in your left leg. (Do 10 repetitions on each leg.)
How to fall in love with fitness forever - Health
Many of us have a love-hate relationship with exercise: We love to hate it.
We find fitness uncomfortable, time-consuming and oh-so boring. And let's be real. It's much easier to hit the alarm snooze button and catch 40 more winks than to drag yourself from a warm bed for a crack-of-dawn fitness session.
But maybe we're looking at things all wrong. Instead of treating exercise as a necessary evil, a brutal means to a distant end, why not enjoy the ride? Take pleasure in the power trip that only a good workout can provide. Relish the way exercise boosts your energy, builds your stamina and transforms your body into a lean, sculpted and conditioned tower of power. Savor the thrill that comes when you finally reach your fitness goals--then surpass them.
True, loving fitness isn't always easy. But if you're ready for a full commitment to good health, the following "love lessons" can help you have a passionate affair with fitness that will stand the test of time.
Boredom is one of the main reasons people abandon exercise. Performing the same fitness routine in the same place at the same time can get old fast. Relieve the workout blahs by finding activities that satisfy your need for fitness and fun. And by all means, change your scenery.
Instead of working your muscles on a weight bench, work your body to the beat of James Brown or Ja Rule on the dance floor. Leave the health club and hit the beach for a game of volleyball or a refreshing swim. Pull out your bike or put on your Rollerblades and take off down the street. Take a sightseeing tour of your city--by foot. Learn a new sport; put a new twist on an old routine.
[check] Enjoy a fitness "quickie."
You need at least 30 minutes of exercise, three days a week to reap health benefits, but you don't need to do it all at once. In fact, exercising in smaller, schedule-friendly segments throughout the day is equally effective, health experts say.
Take a brisk 10-minute walk during your morning break, spend 10 minutes of your lunch hour climbing stairs, then work out with your favorite exercise video for 10 minutes when you get home in the evening. Add it up. Congratulations! You met your fitness quotient for the day, and it wasn't hard to do.
Tuesday, August 08, 2006
Benefits of strength training - Expert Advice on Health and Fitness
Q Since I turned 30 a couple of years ago, I go to the gym pretty often to try to stay healthy. Now that I'm in better shape, I'm thinking about strength training. What are the benefits that I can expect? S.D., Washington, D.C.
A A safe strength-training program combined with cardiovascular and flexibility training provide the benefits of a total fitness program. The most obvious benefit of strength training is increased muscle mass. Due to decreased activity, doctors say most adults lose about a half pound of muscle per year after age 20. When muscle mass increases, more calories are burned at rest and it's easier to maintain a healthy body weight.
In addition to improvements in strength and muscle tone, endurance increases. Doctors and fitness experts say research continues to show that strength training also increases bone strength and reduces the risk of osteoporosis.
Wonders of the fitness world: our annual roundup of the best fitness centers in the nation
THERE ARE SOME GYMS WHERE THE only workout you get is an exercise in futility. You end up either battling to keep your bench ("Dude, I was doing supersets ... "), getting blocked in the mirror by middle-age behemoths, or walking blindly through the locker room trying to avoid the emerging nudist colony. It's enough to make you want to renovate the garage or start lifting rocks in your backyard. But don't go throwing in your complimentary towel just yet. We're about to unveil the best gyms in the country--a range of facilities from coast to coast that we consider the last bastions of real men's fitness. You can walk into any one of them and get to work right away. Check them out the next time you're on the road; try out the latest equipment, spot for the hottest women, or test your strength against the best in bodybuilding. Enjoy your workout.
THE OLDEST
New Orleans Athletic Club
LOCATION "Nawlins," LA PRICE $20 for a day pass (if you stay in a nearby hotel) WHAT'S COOL ABOUT IT The NOAC opened its doors in 1872, charging 50 cents a month in dues. It had only two pieces of equipment--a horizontal gymnastics bar and parallel bars made of oak. Since then, its floors have caught the sweat of Olympic swimmer (and Tarzan star) Johnny Weismuller, Tennessee Williams, Clark Gable, and (more recently) Harry Connick, Jr.
MF-APPROVED BECAUSE It's now a full-service health club complete with a state-of-the-art weight room, racquetball court, and swimming pool. You can also grab a "post-workout shake" on nearby Bourbon Street.
THE HOST LUXURIOUS
Sports Club/LA
LOCATION New York City PRICE $35 for a day pass (if accompanied by a member) WHAT'S COOL ABOUT IT The furthest thing from your typical iron dungeon, this $60 million, 150,000-square-foot facility covers all your fitness bases in the lap of luxury. It has a rooftop terrace and more than 50 sports and fitness options.
MF-APPROVED BECAUSE
Even guys who hate cardio have to admire bikes and stair machines with built-in cable TV. There's also a gourmet cafe, a rock-climbing wall, a spa and salon--for her--and a cardio area with 200 pieces of equipment.
Introduction: Black Health & Fitness Section - the National Medical Association partners with Ebony to focus on health and fitness
What is good health? Does it simply mean not being sick? is it something that you're born with? Or is it a commitment to a lifestyle that promotes being well? While all of these elements are part of a definition of good health, a personal commitment to live in a manner that promotes being well and staying well is paramount. The old adage about "an ounce of prevention" being worth "a pound of cure" rings true. But, "an ounce of education" about health is your first step to a lifetime of healthy living.
Toward that end, the National Medical Association (NMA) is pleased to partner with Ebony again this year to focus attention on health and fitness. For more than 100 years, the National Medical Association has been dedicated to reversing the negative disparities that exist between the health of African-Americans and the general population. The 22,000 African-American physicians that NMA represents are skilled experts in every medical specialty who are bringing good health within reach to millions of Americans every day. It's never too soon or too late to begin your quest toward being healthy and staying healthy and fit for life.
There are certain basic steps to take:
* Quit Smoking...
* Have Your Doctor Check Your Blood Pressure Regularly...
* Lose Weight...
* Keep Diabetes Under Control...
* Eat A Low-Fat Diet...
* Exercise Regularly...
* Pay Attention To Your Body...
* Get A Doctor -- The emergency room i s not the place to receive medical care for common illnesses. Establish a relationship with a doctor, a group practice, or a health care organization. Your doctor or health care team can get to know you and your health status. Schedule regular checkups and contact them for medical advice when problems arise.
Learn as much as you can about health -- read magazine and newspaper articles, watch special television programs that focus on health issues, listen to radio talk shows featuring health experts, attend health fairs or health programs sponsored by your church, school, or community group. And ask your doctor any questions that you have.
Monday, August 07, 2006
Health and fitness for life - importance of nourishment
Anybody here dance six days a week?"
I get a laugh whenever I ask this of the students at San Francisco Ballet School. As dancers progress in their training, the time spent dancing escalates with the demands of rehearsing and performing, which can add up to underperformance and fatigue over time. Although dancers differ in their individual responses to lengthy dance schedules and the decreased sunlight, dehumidified air, and hot stage lights of artificial environments, how they manage nourishment during intense dance periods will leave telltale signs. They need to know how to balance the right foods and fluids to look and perform their best.
At the end of a dance class or a performance, are you wired or tired? Some dancers report an inability to eat during intense performance schedules. Are you refreshed when you wake up? Are your legs and back tired? Is your voice pitch getting lower as the week progresses? How are you sleeping? Some dancers say they find it difficult to sleep during times of intense training or mid-performance season. When fatigue sets in from long, sometimes tedious rehearsals, what you think you look like may not match the image you're making in the eye of the beholder; dancers onstage are very transparent to the audience. Those who do well and perform effectively pay attention to their physical needs.
Identifying alcoholism - House call: expert advice on health and fitness
Q My 24-year-old son drinks a lot, beer, wine and liquor. He's just like his father. My fear is that he is an alcoholic. How can I find out if he really is an alcoholic? And is alcoholism inherited?
A.T., Macon, Ga.
A Doctors often use a series of questions as one way to determine if a person is alcohol-dependent. They want to know if the person has ever felt the need to cut down on drinking; ever been annoyed by people criticizing their drinking; ever felt guilty about their drinking; or ever had a drink the first thing in the morning to steady their nerves or to get rid of a hangover.
A "yes" answer to one question suggests a possible problem, doctors say. More than one "yes" answer is an indication that it's highly likely that he or she has a problem. A doctor can suggest the best way to get help.
There is continuing research on alcoholism. And doctors say a child of an alcoholic parent will not automatically develop alcoholism. Conversely, a person with no family history of alcoholism can become alcohol-dependent.
Fitness: jiggleproof arms - Health
Tip: These exercises require dumbbells and either a stability ball or fitness bands. Bands cost about $5 to $10, stability balls $25 to $35. You can buy them all at sporting-goods and department stores and superstores nationwide.
JIGGLEPROOF ARMS June is bustin' out all over. Time to throw off that bulky sweater and exercise your right to bare arms--in short sleeves and halter tops. But if your arms have gone from fit to flabby, you may be tempted to keep them covered. Don't. By modifying your workout to include moves to target your biceps, triceps and shoulders, you will be able to see results in four to six weeks. Kathy Murray, a personal trainer and owner of the Fit Bodies Fitness Studio in Atlanta, suggests these five essential arm exercises
DUMBBELL CHEST PRESS ON STABILITY BALLWorks the chest, triceps and shoulders
Holding a 3-to-8-pound dumbbell in each hand, sit on stability ball. Slowly walk feet forward, rolling ball under body until the ball is supporting the upper back, shoulders and head. Your lower torso should be straight, abdominal muscles tight. With arms by your sides at shoulder level, bend elbows 90 degrees with palms facing forward. Push the dumbbells up and in, so that your arms are extended and the ends of the dumbbells nearly touch. Pause, then slowly lower the weights to the starting position. Do one to three sets of ten to 12 reps.
BICEPS CURL WITH BAND
Works the biceps
Stand on a fitness band with feet about shoulder width apart, knees slightly bent. Hold band in hands with palms up and arms at your sides. Bend your elbows, contract your biceps and pull the band up as far as you can without moving your upper arms. Pause, then slowly return to the starting position. Do one to three sets of ten to 12 reps.
TRICEPS DIP
Works the triceps, chest and shoulders
Sit on a flat bench or wide sturdy chair. Place hands close to your hips on the seat with palms down and fingers facing forward. Place your feet shoulder width apart and about two feet in front of you, legs at a 90-degree angle, with most of your weight over your arms, and elbows tucked close to your sides. Slide your hips off the edge of the bench, keeping your butt close to it. Bend your elbows and slowly lower yourself until your upper arms are parallel to the floor. Straighten your arms to return to starting position. Do one to three sets of five to ten repetitions, depending on your arm strength.
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