Sunday, February 28, 2010
Fitness Myth 1: No Pain, No Gain
Exercise does not need to hurt to be good for you. In fact, if it does hurt youíre probably doing something wrong. Some soreness is common for a first time exerciser, but if that continues, you are pushing way too hard. Delayed onset muscle soreness, in which pain occurs up to 48 hours after exercise, results from inflammation and microscopic tears in the elastic tissues that surround muscle fibers. To give muscles time to adapt, donít do much too soon, or you will risk injury.
Fitness Myth 2: Excessive Sweating While Exercising Means Youíre Not Fit
In fact, it's just the opposite. Sweating during exercise is a sign of an efficient cooler. An athlete who has adapted to keep the body core cool during exercise will shunt blood to the skinís surface more quickly and release heat from the body. At the same time, the sweat glands increase their output and thus cool the body during sweat evaporation. While fit people produce more sweat than sedentary folks, they lose less sodium, because more of it is reabsorbed by the body. The result is a more efficient cooler.
Fitness Myth 3: If You Stop Exercising, Your Muscles Will Turn to Fat
Fat and muscles are two different tissue types. One can not convert to the other. The truth is that muscles atrophy when not used. Therefore, if you continue to eat as you always have, but stop exercising, you will see an increase in body fat and a loss of muscle mass. Of course, the real question is why are you stopping exercise in the first place?
Fitness Myth 4: You Can Increase Fat Burning By Exercising Longer at a Lower Intensity
It really isn't important what percentage of energy during exercise comes from fat or carbohydrate. What matters at the end of the day is how many total calories were expended. The higher the exercise intensity, the more calories are burned per minute. Many new exercisers, however, are encouraged to exercise at a lower intensity because high-intensity exercise is difficult to sustain, and safer. Read More: Energy for Exercise
Fitness Myth 5: If You Exercise, You Can Eat Anything
If you try to make up for poor nutrition by exercising, you are going to be disappointed. While eating poorly and not exercising is far worse for your health that eating poorly and exercising, you will get the most out of your workouts if you fuel them with high quality foods.
Fitness Myth 6: If You Don't Work Out Hard and Often, Exercise Is A Waste Of Time
Nothing could be farther from the truth. Research shows that even moderate exercise, such as walking and gardening a few times a week, can have tremendous benefits. One study found that gardening for as little as an hour a week reduced the risk of heart disease.
Fitness Myth 7: Exercise Can Fix All Your Health Problems
While consistent exercise can make a huge difference in quality and quantity of life, it can't fix everything. Individuals with other health issues and diseases still need to follow a physician's advice when it comes to disease management protocols. And although exercise alone can not guarantee your health, or cure you of illness, regular physical activity has been shown to help everything from arthritis and heart disease to asthma and diabetes.
Fitness Myth 8: Weight Training Will Bulk You Up
Many women use this excuse to avoid weight training. What they don't realize it that weight training is often the easiest and quickest way for women to lose body fat and increase muscle definition.
Fitness Myth 9: To Build Muscle Requires Massive Amounts of Protein
There is no scientific evidence supporting the popular belief that athletes require massive amounts of protein. According to Dr. Suzanne Nelson Steen, head of the University of Washington Huskies Sports Nutrition Program, strength athletes require just slightly more protein than other individuals and still need adequate carbohydrate to replenish muscle glycogen. She points out that all high intensity, powerful muscle contractions (such as weight lifting) are fueled with carbohydrate. "Neither fat nor protein can be oxidized rapidly enough to meet the demands of high-intensity exercise. Adequate dietary carbohydrate must be consumed on a daily basis to restore glycogen levels." To build more muscles, you simply have to follow a good weight training program and eat a well balanced diet consistently.
Fitness Myth 10: The More Exercise The Better
Of course you can get too much exercise. Many top athletes give in to this myth, and many pay the price with injury, illness and depression. When it comes to exercise, you need an appropriate balance of training and rest in order to perform optimally.
Monday, February 15, 2010
"If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them."
~ Henry David Thoreau~
What are your goals and wildest dreams? Have you built castles in the air? If your answer is yes, good for you! That's where dreams must begin.
After building our dreams, we must put the foundation beneath them.
How is your foundation coming along? Are you taking practical, daily steps forward (no matter how small)? We can't get to our goal when we are not moving. Are you moving toward success? If not, what little step can you take today to re-commit and get yourself back on track?
Each day I take a step toward success. I know there is no such thing as a "small step," every step is important.
P90X "BRING IT" TEAM, the start of your foundation is making a commitment to yourself that you are going to show up and press "PLAY"
Sunday, February 14, 2010
John 16:22 says: "And ye now therefore have sorrow: but I will see you again, and your heart shall rejoice, and your joy no man taketh from you. " KJV
You may be familiar with the list of seven deadly sins that was formulated
during the sixth century: lust, gluttony, greed, sloth, vengeance, envy, and pride.
But you may not know that the original list compiled during the fourth
century also included the sin of sadness. Over the years that emotion was
omitted from the inventory.
Some people are blessed with a cheerful disposition. They always seem
to be happy. They wear a perpetual smile almost as if they were advertising
toothpaste. But then there are others who seem to be chronically sad.
They continually complain about life and its burdens. And who can deny that
afflictions are discouraging?
While we acknowledge that not everybody is blessed with a bright outlook
on life, we need to remember that joy is one of the gifts Jesus promised to
His followers. We need to resist any tendency to let sadness dominate us.
Jesus promised His disciples on the night Judas betrayed Him, "Your joy
no one will take from you" (John 16:22). Remember that joy is the fruit of
the indwelling Holy Spirit (Gal. 5:22). Let's ask the Lord to help us look
beyond our circumstances and encourage our heart hearts by the vision
of joy that awaits us (Heb. 12:2). ---- Vernon Grounds
You alone , Lord Jesus, can true joy impart,
For You know the sorrow of the human heart;
You came here from glory many hearts to win
And in love for sinners suffered once for sin. ----Anon.
Joy is a fruit of the spirit
that's always in season.
Monday, February 08, 2010
"When we do face difficult times, we need to remember that circumstances don't make a person, they reveal a person."
~ Richard Carlson, Ph.D.
How easy it can be to throw our hands up when faced with difficult or trying times. It can be easy to put on that "poor me" hat and figure we are another victim of circumstance.
While we may feel those emotions temporarily - we cannot hold onto them or they will make us a victim.
Instead, follow Richard's words. Let the difficult times reveal who you are, the talents you possess, your strength, your courage.
Have you felt you are a victim of circumstance in an area of your life? Choose not to be the victim. Choose to let this trying time reveal a step that you can take toward the stronger, courageous, true you.
Each difficult time is a step that I take to build my true self.
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