Working out is a practice you can do for yourself to care for yourself spiritually and mentally, as well as physically. Other practices for this include being in nature, such as walking at the park or going to the beach, and meditation. Sometimes reading, dancing or a walk down any street will also center you.
Working out is especially great because you have time for yourself to use wisely in ways that will benefit you. While you work out, you love yourself and communicate silently with yourself. Ideas and solutions to problems will pop in your head. You will think easily about the future. You will feel revived and strong in every way - spiritually, mentally and physically. You will be able to work out "dark" emotions.
Do it and you will love it more and more!
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.
Thursday, December 27, 2007
Tuesday, December 25, 2007
Possible Health Benefits of Chocolate
Mayans in Guatemala and Aztecs in Mexico served a cocoa drink and used cocoa nuts as currency. The drink was considered to be a royal drink. I learned this at the Natural Museum of History in their cocoa exhibit in 2005. Europeans added sugar and milk to cocoa nut products. I love dark chocolate, but I will take it in almost any way. It is such a joy to post this on Christmas. Christmas and chocolate - hmmmmm.
Health benefits of chocolate include: Phytochemicals called flavonoids that are antioxidants, which block arterial damage caused by free radicals and inhibit platelet aggregation, which could cause a heart attack or stroke. Some studies that that cocoa flavonoids relax the blood vessels, which inhibit an enzyme that causes inflammation. A recent study by Holland's National Institute of Public Health and Environment found that chocolate contains four times the antioxidants of green tea.
Dark chocolate with a high concentration of cocoa powder is best. Check to see if your chocolate source has a high amount of saturated fat that would outweigh antioxidant levels. As always, balance is key. You can have some milk chocolate even if your overall daily fat, at least for several days in a row, is not high, and you keep exercising!
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Health benefits of chocolate include: Phytochemicals called flavonoids that are antioxidants, which block arterial damage caused by free radicals and inhibit platelet aggregation, which could cause a heart attack or stroke. Some studies that that cocoa flavonoids relax the blood vessels, which inhibit an enzyme that causes inflammation. A recent study by Holland's National Institute of Public Health and Environment found that chocolate contains four times the antioxidants of green tea.
Dark chocolate with a high concentration of cocoa powder is best. Check to see if your chocolate source has a high amount of saturated fat that would outweigh antioxidant levels. As always, balance is key. You can have some milk chocolate even if your overall daily fat, at least for several days in a row, is not high, and you keep exercising!
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Possible Benefits of Coffee
I think that coffee may be just fine for some people. Studies continue to be done. I am in line with that, and include chocolate, even if it's dark
and bitter. They could be better than anything (depending on the
person). I have been attending lectures at the New York Academy of
Science for about 10 years. It moved from a beautiful 63rd-Street to
the 40th floor of a building right next to where the two towers were
downtown. the view is great.
A Brazilian man from the company Illy talked. I was disappointed. I really wanted to see molecular formulas and explanations. It was mostly commercial and I know that he is biased. He spoke about the two beans - Arabica and Robusta. He prefers
Robusta, the predominant type. He did not go over any chemistry,
but did make some claims: Coffee contains many antioxidants; espresso has one-fourth of the amount of caffeine as a cup of joe; coffee has been shown to have an anti-correlative relationship to certain cancers such as colon cancer and to hepatic
cirrhosis; and some forms of decaffeinating coffee strip it of
antioxidants. He claimed that the average US diet has coffee as the
main source of antioxidants. (Too many of these are not good.) He
also pointed out that it is a diuretic, and that that is not sexy, in
his macho accent. Also note that most teas have caffeine.
It was interesting to note that Finland, Norway and Switzerland are top coffee
consumers. The United States and Greece were not even in the top 10. Northern
Europe took the cake. France was maybe number 8 and Italy was around
there too. Ethiopia has wild coffee growing, and he says that's the
only place that has that.
I think almost anything in moderation is good, it's different for each person, and what you think about what you eat affects you. Upcoming lectures on food include
chocolate, champagne and Scotch Whiskey. (I don't like the latter.) See www.nyas.org.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
and bitter. They could be better than anything (depending on the
person). I have been attending lectures at the New York Academy of
Science for about 10 years. It moved from a beautiful 63rd-Street to
the 40th floor of a building right next to where the two towers were
downtown. the view is great.
A Brazilian man from the company Illy talked. I was disappointed. I really wanted to see molecular formulas and explanations. It was mostly commercial and I know that he is biased. He spoke about the two beans - Arabica and Robusta. He prefers
Robusta, the predominant type. He did not go over any chemistry,
but did make some claims: Coffee contains many antioxidants; espresso has one-fourth of the amount of caffeine as a cup of joe; coffee has been shown to have an anti-correlative relationship to certain cancers such as colon cancer and to hepatic
cirrhosis; and some forms of decaffeinating coffee strip it of
antioxidants. He claimed that the average US diet has coffee as the
main source of antioxidants. (Too many of these are not good.) He
also pointed out that it is a diuretic, and that that is not sexy, in
his macho accent. Also note that most teas have caffeine.
It was interesting to note that Finland, Norway and Switzerland are top coffee
consumers. The United States and Greece were not even in the top 10. Northern
Europe took the cake. France was maybe number 8 and Italy was around
there too. Ethiopia has wild coffee growing, and he says that's the
only place that has that.
I think almost anything in moderation is good, it's different for each person, and what you think about what you eat affects you. Upcoming lectures on food include
chocolate, champagne and Scotch Whiskey. (I don't like the latter.) See www.nyas.org.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Monday, December 17, 2007
Varying Positions and Angles
A way to get off a plateau and see results in muscle tone is to vary positions and angles. Different muscles fibers are stimulated. Here are some examples:
1. See the biceps blog on how to vary sets by turning your writes inside or outside.
2. For the pectoral muscles, when using free weights on a bench, hold them with your palms facing you and do four sets of ten repetitions, and then repeat with your palms facing upward. For the chest press, sometimes use a machine where you can squeeze the handles together at the end of repetitions. For the bench press, vary where you hold the bar.
3. For latissimus dorsi, when you use the latissimus dorsi pulldown machine, vary where you hold the bar. The same is true for the machine with the hanging bar.
4. For the leg press machines, vary where you put your feet. See that blog.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
1. See the biceps blog on how to vary sets by turning your writes inside or outside.
2. For the pectoral muscles, when using free weights on a bench, hold them with your palms facing you and do four sets of ten repetitions, and then repeat with your palms facing upward. For the chest press, sometimes use a machine where you can squeeze the handles together at the end of repetitions. For the bench press, vary where you hold the bar.
3. For latissimus dorsi, when you use the latissimus dorsi pulldown machine, vary where you hold the bar. The same is true for the machine with the hanging bar.
4. For the leg press machines, vary where you put your feet. See that blog.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
Sunday, December 16, 2007
Steroids
I anticipated the Robert Mitchell report on baseball and steroids. I did not read it. I read a little about it. From hearing him on television, it did not seem like the baseball officials or team members care much about integrity in their sport. It is cheating and not fair game for some people to be using that and others not to use it. And it is not healthy. One can do the work, especially if they are already in shape and great athletes. In cases like Andy Pettite's where he used growth hormone for two days as medicine, it can be overlooked. But with those such as Sammy Sosa that want to been acknowledged for breaking records and use steroids consistently, I say, play fair!
Some health effects, taken partly from health effects are:
liver cancer; heart attacks; blood clots leading to stroke; high cholesterol; and acne.
Withdrawal symptoms include: depression and mood swings; fatigue; restlessness; loss of appetite; insomnia; and reduced sex drive.
Some information for this bog was taken from http://www.whitehousedrugpolicy.gov/drugfact/steroids/index.html#.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
Some health effects, taken partly from health effects are:
liver cancer; heart attacks; blood clots leading to stroke; high cholesterol; and acne.
Withdrawal symptoms include: depression and mood swings; fatigue; restlessness; loss of appetite; insomnia; and reduced sex drive.
Some information for this bog was taken from http://www.whitehousedrugpolicy.gov/drugfact/steroids/index.html#.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
Monday, December 10, 2007
A Thesaurus of Health Information Online
Did you know that you can get top medical journal information at your fingertips in seconds? Where can you get this? You can get this on www.pubmed.gov. Medline, the largest source of medical information in the country, is available for free on this Web site. A history of Medline is on my Web site www.louizapatsis.com.
I will not review how to use the Web site at length. There are tutorials on it available to you. You can look for journal articles by author or title. You must be careful to spell correctly. You may also look up subjects by keywords. Be careful to narrow down the keywords as much as you can, if you know specifics about your search. For instance, if you were to look up hypertension, you would get more than a quarter million responses! You can use everyday keywords like nosebleed, or "fancier" scientific terms like "epitaxis" for the same search. Medline knows how to cross reference these keywords.
Most journal articles are not free, but you can usually view their abstract to see the major points, including conclusions. You can decide then if you would like to purchase the journal article online after visiting the journal Web site. Many libraries would have the journal as well.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
I will not review how to use the Web site at length. There are tutorials on it available to you. You can look for journal articles by author or title. You must be careful to spell correctly. You may also look up subjects by keywords. Be careful to narrow down the keywords as much as you can, if you know specifics about your search. For instance, if you were to look up hypertension, you would get more than a quarter million responses! You can use everyday keywords like nosebleed, or "fancier" scientific terms like "epitaxis" for the same search. Medline knows how to cross reference these keywords.
Most journal articles are not free, but you can usually view their abstract to see the major points, including conclusions. You can decide then if you would like to purchase the journal article online after visiting the journal Web site. Many libraries would have the journal as well.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Choice: Exercise or Diet?
I cannot resist saying it: My intuition was right again! I have thought before: If given a choice I must make, exercise or diet, I would choose exercise. And a new study by Blair et al. in the Journal of the American Medical Association (JAMA) came out saying the same thing: It is best to be fit, than thin.
Here are some of my reasons, before I even take a look at the summary of this article: 1. Food gets burned down into smaller chains of carbohydrates, fats, and proteins; 2. Working out increases your metabolism; 3. Working out makes your body "sharper" like school or crossword puzzles make your mind sharper, and your body is better able to take care of itself with a better immune system, and more (this comes from my intuition, and watch out for the next article); 4. Working out keeps your body healthier. This includes your digestive system which is better able to get rid of what your body doe snot need; and 5. Last but not least: Working out allows you to get in touch with yourself and make better choices in diet and exercise that suit you and your life.
I found a 1996 JAMA journal article of his called Influences of Ccardiorespiratory Fitness and other Precursors on Cardiovascular Disease and All-Cause Mortality in Men and Women that indicates in both women and men: fit people with any combination of smoking, elevated blood pressure, or elevated cholesterol level had lower adjusted death rates than low-fit persons with none of these characteristics.
In the study, Blair's team looked at the relationship between body fat, fitness and longevity in 2,603 men and women aged 60 and older. Twenty-three percent of overweight people were classified as unfit, and 53% obese people were classified as unfit. In other words, a huge percentage of people in both of these categories were not classified as unfit! "You really can't tell if a person is fit by looking at them," he said.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Here are some of my reasons, before I even take a look at the summary of this article: 1. Food gets burned down into smaller chains of carbohydrates, fats, and proteins; 2. Working out increases your metabolism; 3. Working out makes your body "sharper" like school or crossword puzzles make your mind sharper, and your body is better able to take care of itself with a better immune system, and more (this comes from my intuition, and watch out for the next article); 4. Working out keeps your body healthier. This includes your digestive system which is better able to get rid of what your body doe snot need; and 5. Last but not least: Working out allows you to get in touch with yourself and make better choices in diet and exercise that suit you and your life.
I found a 1996 JAMA journal article of his called Influences of Ccardiorespiratory Fitness and other Precursors on Cardiovascular Disease and All-Cause Mortality in Men and Women that indicates in both women and men: fit people with any combination of smoking, elevated blood pressure, or elevated cholesterol level had lower adjusted death rates than low-fit persons with none of these characteristics.
In the study, Blair's team looked at the relationship between body fat, fitness and longevity in 2,603 men and women aged 60 and older. Twenty-three percent of overweight people were classified as unfit, and 53% obese people were classified as unfit. In other words, a huge percentage of people in both of these categories were not classified as unfit! "You really can't tell if a person is fit by looking at them," he said.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Monday, December 03, 2007
Exercise and Happy Hormones
Will exercise make you happy? I do not think it will make you happy in and of itself, but it can help. You need to reach in and generate happiness. Do not look at exercise or any one person or thing to make you happy.
Yet studies have come out, as one recently in Nature Medicine, showing how hormones that may induce happiness are increased in level during and shortly after exercise.
In the past, exercise has been linked to increased levels of endorphins and serotonin, which make us feel good. Serotonin levels increase after chocolate ingestion. So don't eat that chocolate bar, exercise instead.
The Nature Medicine article showed that the gene for nerve growth factor known as VGF was enhanced with exercise. this nerve growth factor has an anti-depressant effect.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Yet studies have come out, as one recently in Nature Medicine, showing how hormones that may induce happiness are increased in level during and shortly after exercise.
In the past, exercise has been linked to increased levels of endorphins and serotonin, which make us feel good. Serotonin levels increase after chocolate ingestion. So don't eat that chocolate bar, exercise instead.
The Nature Medicine article showed that the gene for nerve growth factor known as VGF was enhanced with exercise. this nerve growth factor has an anti-depressant effect.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Sunday, December 02, 2007
Top Body Fat Measurement: Dual Energy X-ray Absorptiometry (DXA)
Dual-energy X-ray absorptiometry (DXA) or X-rays are the most effective approach. But this exposes you to harmful X-rays. Technicians need to be highly trained. Equipment and the procedure are expensive. Unless a good physician tell you to do this, and it resonates well with your intuition, do not do it. Your body fat percentage can change in a day, anyway.
Interestingly, using this as the gold standard, this is the sequence from greatest to least, of accurate body fat percentage readings*: body pod (may explain in another blog), caliper measures, BMI and impedance. I worked at a gym about 10 years ago where they used impedance as progress over calipers. That did not land well with me. Well, I am right again. :)
*Sardinha LB, Lohman TG, Teixeira PJ, Guedes DP, Going SB. American Journal of Clinical Nutrition 68 (1998); 786-793.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Interestingly, using this as the gold standard, this is the sequence from greatest to least, of accurate body fat percentage readings*: body pod (may explain in another blog), caliper measures, BMI and impedance. I worked at a gym about 10 years ago where they used impedance as progress over calipers. That did not land well with me. Well, I am right again. :)
*Sardinha LB, Lohman TG, Teixeira PJ, Guedes DP, Going SB. American Journal of Clinical Nutrition 68 (1998); 786-793.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Problems with Bioelectrical Impedance Body Fat Measurements
A device is used to send non-harmful electrical current through the body. Fat conducts electricity slower than muscle. Equations are applied.
Some problems with this approach include:
1. Different devices vary in quality and accuracy.
2. Skin conditions such as sweat ad dryness affect measurements.
3. Different body types can affect readings.
Formulas do not account for the above.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Some problems with this approach include:
1. Different devices vary in quality and accuracy.
2. Skin conditions such as sweat ad dryness affect measurements.
3. Different body types can affect readings.
Formulas do not account for the above.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Problems with Fat Caliper Testing
Some problems with the caliper approach include:
1. Different devices vary in quality and accuracy;
2. Skin conditions such as sweat and dryness affect measurements;
3. Different body types can affect readings.
For example: Sally may have lots of fat in her triceps but the fitness professional does not choose this as one of the areas on which to use a caliper;
2. Testing can be embarrassing; and 3. Some fitness professionals cannot conduct this properly.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
1. Different devices vary in quality and accuracy;
2. Skin conditions such as sweat and dryness affect measurements;
3. Different body types can affect readings.
For example: Sally may have lots of fat in her triceps but the fitness professional does not choose this as one of the areas on which to use a caliper;
2. Testing can be embarrassing; and 3. Some fitness professionals cannot conduct this properly.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Problems with Body Mass Index (BMI)
Always look at different wages of health and fitness. There is no magic indicator. Here are some problems with the BMI index (used in and of itself):
1. It does not account for higher weight due to higher muscle density. It may "penalize" people for being muscular.
2. People may make mistakes in their weight and height measurements.
3. Does not necessarily correlate to fat percentage.
4. Height may be measured differently in different cultures or areas.
See the previous BMI blog.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
1. It does not account for higher weight due to higher muscle density. It may "penalize" people for being muscular.
2. People may make mistakes in their weight and height measurements.
3. Does not necessarily correlate to fat percentage.
4. Height may be measured differently in different cultures or areas.
See the previous BMI blog.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
More on the HHMI Fat and Genes DVD
I continued to view the HHMI fat and genes DVD. The student questions are superb. Among other questions, they asked if having anorexia causes permanent problems, if Olexa works, if low metabolism or being obese greatly hamper weight loss. The scientist kept relying on what experiments have been done. The scientists even went on to say that there is no evidence of exercise leading to weight loss. They said that no experiments have been done on anorexia long-term effects, except for bone density. My intuition and recollection differ. I will look into this and post another blog within a month. Electrolytes in the brain due to low nutrient intake and water retention can be affected, perhaps permanently.
My belief is that a yin yang approach needs to be used: Use intuition and personal experience along with science fact. In like vein, I believe that health should be approached with both Western and Eastern medicine and perspectives.
So hit the gym or whatever other place of exercise you have, start working and start getting in touch with yourself. Be responsible for your health. That includes reading up, working out and going within your spirit and soul.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
My belief is that a yin yang approach needs to be used: Use intuition and personal experience along with science fact. In like vein, I believe that health should be approached with both Western and Eastern medicine and perspectives.
So hit the gym or whatever other place of exercise you have, start working and start getting in touch with yourself. Be responsible for your health. That includes reading up, working out and going within your spirit and soul.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Is a Calorie a Calorie: On Diets such as Atkins
I discovered something wonderful: DVDs on science facts from the Howard Hughes Medical Institute in Maryland can be obtained free. Just go to their Web site and order!
I ordered some on genes, a favorite topic of mine, and fat and sexuality. On the topic of fat, part of the DVD dealt with student questions to a physician and scientists. A interesting question was on the effect on weight loss of the Atkins Diet. I tried this diet more than one time years ago. It works, partly by suppressing insulin levels which decreases sugar, as opposed to fat, being used for fuel. My intuition told me that it is not healthy to be on this diet for more than two weeks at a time, and I have since read expert advice along these lines. The reason for this is that you do not want to have too much fat in your system continuously. You may lose weight, a large part of it being water, while at the same time leaving yourself susceptible to artherosceloris.
The doctor and one scientist agreed that it is not a diet to be on for a long time. They said something interesting: A calorie is a calorie. If you take in too many calories relative to physical exercise on any diet, including the Atkins diet, you will gain weight most likely.
Again the key is to get in touch with yourself through mediation, working out, yoga or whatever you need and use both your intuition and trying different diets and exercise out to see what works for you. Balance again is key: You do to need to go through strict organic or vegetarian or low-carbohydrate or the Atkins diet to be healthy and/or to lose weight.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
I ordered some on genes, a favorite topic of mine, and fat and sexuality. On the topic of fat, part of the DVD dealt with student questions to a physician and scientists. A interesting question was on the effect on weight loss of the Atkins Diet. I tried this diet more than one time years ago. It works, partly by suppressing insulin levels which decreases sugar, as opposed to fat, being used for fuel. My intuition told me that it is not healthy to be on this diet for more than two weeks at a time, and I have since read expert advice along these lines. The reason for this is that you do not want to have too much fat in your system continuously. You may lose weight, a large part of it being water, while at the same time leaving yourself susceptible to artherosceloris.
The doctor and one scientist agreed that it is not a diet to be on for a long time. They said something interesting: A calorie is a calorie. If you take in too many calories relative to physical exercise on any diet, including the Atkins diet, you will gain weight most likely.
Again the key is to get in touch with yourself through mediation, working out, yoga or whatever you need and use both your intuition and trying different diets and exercise out to see what works for you. Balance again is key: You do to need to go through strict organic or vegetarian or low-carbohydrate or the Atkins diet to be healthy and/or to lose weight.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Tuesday, November 27, 2007
Slide and Hand Weights: Make It Harder
Do you want to make common moves harder? One way to do this is to engage your core muscles - abdominal muscles and back muscles. Some gyms have mats that are especially slippery! Do forward and side lunges on these mats. Try some push ups too.
Do you want to make this harder? Grab a ball or other weight with a handle. You will see them at your gym, most likely. Did you ever wonder what their use is? Here is one use. Grab two of these balls with handles, for instance, and do push ups while holding them to the mat. A slippery mat will be harder than a regular mat. You will use intercostal and chest muscle fibers to keep the weights from slipping out from under you. Core muscles will be engaged. This is much harder than regular push ups. Try doing them with one arm if you can.
Be creative and see for yourself what other exercise variations you can do on a slippery mat with or without handle weights.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Do you want to make this harder? Grab a ball or other weight with a handle. You will see them at your gym, most likely. Did you ever wonder what their use is? Here is one use. Grab two of these balls with handles, for instance, and do push ups while holding them to the mat. A slippery mat will be harder than a regular mat. You will use intercostal and chest muscle fibers to keep the weights from slipping out from under you. Core muscles will be engaged. This is much harder than regular push ups. Try doing them with one arm if you can.
Be creative and see for yourself what other exercise variations you can do on a slippery mat with or without handle weights.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Tuesday, November 20, 2007
Simple Everyday Tips
1. Walk to people in the office, do not call or send an email.
2. Do more housework and garden work.
3. Take a daily work for at least 20 minutes. Enjoy nature and your neighborhood.
Bring a friend along.
4. Join a local athletic group, like the New York Road Runners Club. You do not need
to run a marathon right away.
5. Walk, do not drive, to a nearby store.
6. Take up a new hobby like hiking.
7. Dance alone at home or with friends at home or at parties!
8. Try yoga. Start at Level I. Usually instructors do not push new students to do all
poses or hold them long.
9. Get off the bus or train and a stop or more early, and walk.
10. Take a vacation that includes sports.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
2. Do more housework and garden work.
3. Take a daily work for at least 20 minutes. Enjoy nature and your neighborhood.
Bring a friend along.
4. Join a local athletic group, like the New York Road Runners Club. You do not need
to run a marathon right away.
5. Walk, do not drive, to a nearby store.
6. Take up a new hobby like hiking.
7. Dance alone at home or with friends at home or at parties!
8. Try yoga. Start at Level I. Usually instructors do not push new students to do all
poses or hold them long.
9. Get off the bus or train and a stop or more early, and walk.
10. Take a vacation that includes sports.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Saturday, November 17, 2007
Winning
Do you want to win? Do you want to lose weight and beat those fat cells, or that Mom or sister that has always hinted that you are fat or not good enough? Do you want to win stares of people walking into a party? Do you want to be the best coming from a place of being not good enough or resentment from your past? Or is the desire to excel coming from competition with yourself and having integrity with your health because you love yourself?
If you do not accept and love who you are inside and out, you will: 1. Never be in shape; 2. Yo-yo diet; or 3. Be obsessed with dieting and exercising, never letting yourself eat an Oreo.
If you get in shape to look good and to win, you will not have happiness and freedom. All right, we as human beings will always have some of this going on; we will all feel good if we walk in a room and people stare at our cute calves and tight butt. But if you are getting in shape for this, it is coming from lack or insecurity inside. This will not be happiness. And sooner or later other people will pick it up and you will not look so great anyway.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
If you do not accept and love who you are inside and out, you will: 1. Never be in shape; 2. Yo-yo diet; or 3. Be obsessed with dieting and exercising, never letting yourself eat an Oreo.
If you get in shape to look good and to win, you will not have happiness and freedom. All right, we as human beings will always have some of this going on; we will all feel good if we walk in a room and people stare at our cute calves and tight butt. But if you are getting in shape for this, it is coming from lack or insecurity inside. This will not be happiness. And sooner or later other people will pick it up and you will not look so great anyway.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Tuesday, November 13, 2007
Waist Fat, Omega Fat, and Linked Traits
As I have written before, being thin does not equal fit. Many are thin but don't do appropriate weight-bearing exercises to build muscle, or cardiovascular and aerobics for heart and lung health to be healthy.
The new Mayo study Normal weight obesity: a risk factor for cardiometabolic dysregulation and cardiovascular mortality by Romero-Corral A, Somers VK, Sierra-Johnson J et al. shows how people who are thin and have low muscle tone, and a big amount of belly fat are not healthy. More than 6000 subjects over 20 years of age were studied. They all had normal BMI measurements (18.5-24.9 kg/m(2). They were evaluated for cardiovascular risk factors, body composition and blood measurements. Subjects were followed for almost nine years. Those with the highest percentage of body fat were labeled “normal weight obese” (NOW). They had normal BMI and measurements of >23.1% body fat in men and >33.3% body fat women. The prevalence of metabolic syndrome in subjects with NWO was four times higher than in the normal weight on-obese subjects. Subjects with NWO had higher prevalence of dyslipidaemia, hypertension (men), and CV disease (women), and the women had a twofold higher risk of dying of cardiovascular disease.
Fitness consists of endurance, strength, energy, blood health and flexibility. As I have written under the BMI section, one can have a normal BMI and be overweight or obese. Or they have a high BMI yet be muscular and in shape. They ca also have a low body fat percent but not be fit because they do not do cardiovascular workouts, and they have high blood pressure ad cholesterol. Therefore, more than one fitness test must be employed. A wonderful smart dentist I trained in the summer was probably a size 6 but 39% body fat. That is
technically obese. Here are the links for this section:
**http://www.cbsnews.com/video/watch/?id=6146313n&tag=cbsnewsTwoColUpperPromoArea, http://www.ukmedix.com/weight-loss/thin_people_may_be_obese_say_mayo_clinic4578.cfm. Accessed on February 21, 2010.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
The new Mayo study Normal weight obesity: a risk factor for cardiometabolic dysregulation and cardiovascular mortality by Romero-Corral A, Somers VK, Sierra-Johnson J et al. shows how people who are thin and have low muscle tone, and a big amount of belly fat are not healthy. More than 6000 subjects over 20 years of age were studied. They all had normal BMI measurements (18.5-24.9 kg/m(2). They were evaluated for cardiovascular risk factors, body composition and blood measurements. Subjects were followed for almost nine years. Those with the highest percentage of body fat were labeled “normal weight obese” (NOW). They had normal BMI and measurements of >23.1% body fat in men and >33.3% body fat women. The prevalence of metabolic syndrome in subjects with NWO was four times higher than in the normal weight on-obese subjects. Subjects with NWO had higher prevalence of dyslipidaemia, hypertension (men), and CV disease (women), and the women had a twofold higher risk of dying of cardiovascular disease.
Fitness consists of endurance, strength, energy, blood health and flexibility. As I have written under the BMI section, one can have a normal BMI and be overweight or obese. Or they have a high BMI yet be muscular and in shape. They ca also have a low body fat percent but not be fit because they do not do cardiovascular workouts, and they have high blood pressure ad cholesterol. Therefore, more than one fitness test must be employed. A wonderful smart dentist I trained in the summer was probably a size 6 but 39% body fat. That is
technically obese. Here are the links for this section:
**http://www.cbsnews.com/video/watch/?id=6146313n&tag=cbsnewsTwoColUpperPromoArea, http://www.ukmedix.com/weight-loss/thin_people_may_be_obese_say_mayo_clinic4578.cfm. Accessed on February 21, 2010.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Monday, November 12, 2007
Meditation
Hello everyone,
My blog focuses on getting to know yourself through exercise. One wonderful must to incorporate into your fitness program is meditation. Closing your eyes and focusing within can do wonders on a stressful, busy day or any day. Many Europeans take a siesta every day and this allows them to refocus and to stay up at night. Meditation in the morning, middle of the day and evening is a way to increase peace, self-confidence and mental acuity. This will rejuvenate you and give you more energy to exercise. The spirit, mind and body are linked.
When you medicate, you can try to think of nothing, which usually does not happen at all. You can at first think of something that is peaceful for you, like a Nature theme or candle flame. You will be surprised at the peace, grounding and new ideas it will bring. You will be refreshed and empowered.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Friday, October 19, 2007
Resting Energy Expenditure (REE)
Working out is not the only thing that burns calories. Generating heat, like when you sweat, and functions by and for your organs actually burn more calories. that is why when it comes to eating you must take into account how much sleep you are getting during the day. Your body - organs and muscles - burns more energy the less sleep you get. You must also take into account how hard the work you are doing at home, school or work that day is. Your brain for instance burns glucose like a fireplace burns wood when it is really working!
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Do It Yourself Heart Advice
Buy a blood pressure pump or electronic device to monitor your blood pressure once a month. Check your heart rate at times during exercise, like right after you have exerted yourself the most. If you just finished running on an incline on the treadmill, for instance, and your measure your heart rat at your wrist to be 118 beats per minutes, that is fantastic! It could mean you have a strong stroke volume. Your heart muscle has been built up efficiently form all of your hard work, and one of its pumps is sufficient to get blood to all of your body quickly, so that it does not need to beat as often.
Measure your heart rate by using your first two fingers on a prominent vein of the opposite wrist and looking at a watch or clock with second hands or digits. Count how many heart beats you feel in 10 seconds, and multiply by six for the amount of heart beats per minute.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Measure your heart rate by using your first two fingers on a prominent vein of the opposite wrist and looking at a watch or clock with second hands or digits. Count how many heart beats you feel in 10 seconds, and multiply by six for the amount of heart beats per minute.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Wednesday, October 17, 2007
Chair Exercises
Oh, what you can do with a chair - even some dance troupes incorporate one in their routines.
1.Do the abdominal chair exercise.
2.Pectoral muscles: Do push ups using a chair by putting the palms of your hands on the edge of the chair and extending your legs outward. Proceed with push-ups. It is self-explanatory. You will have to do more work for the chair not to slips. Someone can hold it down for you when you first do this exercise. Do four sets of ten repetitions.
3. Step up: Step up and back down from the chair. Do four sets of ten repetitions.
Each set is made up of stepping with your right leg and then left leg.
4. Do squats using a chair by almost sitting. Place your legs shoulder-width or a little more than shoulder-width apart. Almost sit on the chair. Sit until you are about two inches over the chair, then slowly stand. Do four sets of ten repetitions. You can hold a circle weight for more intensity.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
1.Do the abdominal chair exercise.
2.Pectoral muscles: Do push ups using a chair by putting the palms of your hands on the edge of the chair and extending your legs outward. Proceed with push-ups. It is self-explanatory. You will have to do more work for the chair not to slips. Someone can hold it down for you when you first do this exercise. Do four sets of ten repetitions.
3. Step up: Step up and back down from the chair. Do four sets of ten repetitions.
Each set is made up of stepping with your right leg and then left leg.
4. Do squats using a chair by almost sitting. Place your legs shoulder-width or a little more than shoulder-width apart. Almost sit on the chair. Sit until you are about two inches over the chair, then slowly stand. Do four sets of ten repetitions. You can hold a circle weight for more intensity.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
More Abdominal Muscles Exercises
1. Higher abdominal muscles: Do regular abdominal crunches while holding a free weight with both hands. Do four sets of 10 repetitions.
Level I: Sit on your sacral vertebra and upper gluteus minimus muscles, or tailbone, on the floor. Keep your legs straight or bend your knees. It would help if someone holds down your ankles for this one, or place them under a bar.
Level II: This is the Level I move with bringing in your bent legs, thus working your upper abdominal muscles and lower abdominal muscles.
Level III: This is Level II on a chair (See Perhaps the Hardest Abdominal Exercise).
2. Obliques: Grab free weights, one for reach hand. They should be heavy enough to give you a workout, but not so heavy to cause true pain. Hold them with the palms facing forward. Hold one free weight in each hand. Stand with legs shoulder-width apart and knees slightly bent. Bend right slowly until the free weight almost goes to knee level. It is best for the free weights not to touch your legs, but to be about one inch away form your legs. Go to the center. Keep your back straight the whole time. Now bend slowly to the left. Repeat for four sets of 10 repetitions, with one movement on each side constituting one repetition.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Level I: Sit on your sacral vertebra and upper gluteus minimus muscles, or tailbone, on the floor. Keep your legs straight or bend your knees. It would help if someone holds down your ankles for this one, or place them under a bar.
Level II: This is the Level I move with bringing in your bent legs, thus working your upper abdominal muscles and lower abdominal muscles.
Level III: This is Level II on a chair (See Perhaps the Hardest Abdominal Exercise).
2. Obliques: Grab free weights, one for reach hand. They should be heavy enough to give you a workout, but not so heavy to cause true pain. Hold them with the palms facing forward. Hold one free weight in each hand. Stand with legs shoulder-width apart and knees slightly bent. Bend right slowly until the free weight almost goes to knee level. It is best for the free weights not to touch your legs, but to be about one inch away form your legs. Go to the center. Keep your back straight the whole time. Now bend slowly to the left. Repeat for four sets of 10 repetitions, with one movement on each side constituting one repetition.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Monday, October 08, 2007
What Is the Magic Age to Retire from Sports?
Throughout my blog and book, I have written about the spirit, mind and body link. I hear often that me sometime between 35 to 40 years old break down in sports. There may be some scientific validity in this. However, I believe that 50% or more of the sometimes drop in their playing statistics is due to repeated injuries in one area, that even a 22-year-old would suffer form, and is mental. If someone believes that they will get worse in performance at 35 years old, it will happen. If their coach, team players and most people in general think this, it is in the collective consciousness and becomes a self-fulfilling prophecy.
There is a medical journal article Web site www.Pubmed.gov on which most peer-reviewed medical journal articles from the late 1800s to today are kept. I did searches on this and it appears there have not been many studies of people in their 20s to 40s and how age affects their performance. It is not easy to isolate that factor when injuries and mentality have a lot to do with it. I am not committed to answering this enough to perform my own longitudinal study. But I will look more deeply to see if there has been one. And even if there has been one, it does not mean that in the future more old athletes, if they believe and of course keep fit and practice, will be in sports. Dana Cortes, for instance, just set a swimming record at 40 years old. Archived New York City Marathon results will show that a good mix of people in their 20s and 30s, and some in their 40s, come out in the top ten.
The past does not give the future necessarily. On May 6, 1954, the Englishman Roger Bannister, a student at Oxford University, ran the first officially-recorded sub-four-minute mile at 3 minutes 59.4 seconds in Oxford, England. It was once thought to be impossible, but has been broken by many male athletes, and is now the standard of all professional middle distance runners.
Do not let one factor, whether age, gender, a physical challenge, or anything, and not people's tongues, even if they are in the majority take away your belief in yourself. Believe and move!
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
There is a medical journal article Web site www.Pubmed.gov on which most peer-reviewed medical journal articles from the late 1800s to today are kept. I did searches on this and it appears there have not been many studies of people in their 20s to 40s and how age affects their performance. It is not easy to isolate that factor when injuries and mentality have a lot to do with it. I am not committed to answering this enough to perform my own longitudinal study. But I will look more deeply to see if there has been one. And even if there has been one, it does not mean that in the future more old athletes, if they believe and of course keep fit and practice, will be in sports. Dana Cortes, for instance, just set a swimming record at 40 years old. Archived New York City Marathon results will show that a good mix of people in their 20s and 30s, and some in their 40s, come out in the top ten.
The past does not give the future necessarily. On May 6, 1954, the Englishman Roger Bannister, a student at Oxford University, ran the first officially-recorded sub-four-minute mile at 3 minutes 59.4 seconds in Oxford, England. It was once thought to be impossible, but has been broken by many male athletes, and is now the standard of all professional middle distance runners.
Do not let one factor, whether age, gender, a physical challenge, or anything, and not people's tongues, even if they are in the majority take away your belief in yourself. Believe and move!
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
My Five Axioms
Theorems need to be proven, including in mathematics. Axioms are just true. I believe that life is a yin/yang balance, and that two sides of the coin can be true at once, as in Taoism. For instance, it is good and bad to have an ego. A woman can be feminine and masculine.
Some beliefs I hold to be true and self-evident. Here they are, and perhaps I will blog about them more a another time.
1. Socrates "Know Thyself" leading to Shakespeare's "To Thine Own Self Be True and IT Follows, as night the day, thou cannot be false to any man" (or woman or God)
2. Socrates's "Pan Metron Ariston": Everything with balance or measure for arista or excellence
3. The Truth comes out in the end.
4. What comes around goes around (as in the Christianity Golden Rule, Eastern philosophy karma, physics, and more).
5. What does not kill you will make you stronger.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Some beliefs I hold to be true and self-evident. Here they are, and perhaps I will blog about them more a another time.
1. Socrates "Know Thyself" leading to Shakespeare's "To Thine Own Self Be True and IT Follows, as night the day, thou cannot be false to any man" (or woman or God)
2. Socrates's "Pan Metron Ariston": Everything with balance or measure for arista or excellence
3. The Truth comes out in the end.
4. What comes around goes around (as in the Christianity Golden Rule, Eastern philosophy karma, physics, and more).
5. What does not kill you will make you stronger.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Monday, October 01, 2007
Another Abdominal Exercise
Somewhere in the gym must be a matted bench that can be put on anyone of about four metal racks. Handles are on one end of it.
Place the bench on the highest rack. Grab the handle with both hands. Your head should be on the side of the bench with the handle. Keep your neck ad chest relaxed and your back on the bench. Raise your legs by using your lower abdominal muscles as much as you can use them. Raise your buttocks off of the bench about half a foot. Do four sets often repetitions. Increase to five sets of ten repetitions when you can, preferably within a month after doing this exercise on time a week.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Place the bench on the highest rack. Grab the handle with both hands. Your head should be on the side of the bench with the handle. Keep your neck ad chest relaxed and your back on the bench. Raise your legs by using your lower abdominal muscles as much as you can use them. Raise your buttocks off of the bench about half a foot. Do four sets often repetitions. Increase to five sets of ten repetitions when you can, preferably within a month after doing this exercise on time a week.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Talk Yourself into It
Why will you be healthy? Because you say so, and your word will create your world. You will not be attached to it. You just know, like you would know if you held your child you would not drop her or him, or if you were responsible to have them eat breakfast and get to school on time, you would do that.
You know you will be healthy because it is important to you, you are committed to it. You need your health to be effective in doing what needs to be done for what is important to you. You will be healthy. That is the bottom line. That is it.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
You know you will be healthy because it is important to you, you are committed to it. You need your health to be effective in doing what needs to be done for what is important to you. You will be healthy. That is the bottom line. That is it.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Three Ways to Use a Wall
Abdominal Muscles:
For a variation of a crunch. Scoot your buttocks to the wall and have your legs up, perpendicular to your hips. Do basic abdominal crunches to work out your upper and lower abdominal muscles. Do five sets of ten repetitions.
Lower Abdominal Muscles and Quadriceps: Sit with your buttocks and back against the wall for support. Raise one leg at a time, about half a foot off of the floor. You can use the palm of your hands for support. Do four sets of ten repetitions.
Does it sound easy? Try it.
Chest: Keep your legs together and straight. Do not lock your knees. Keep your feet about two feet from the wall. Put your arms shoulder-level up and your palms on the wall. Pretend that the wall is the floor and do "push-ups". Do five sets of ten repetitions.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
For a variation of a crunch. Scoot your buttocks to the wall and have your legs up, perpendicular to your hips. Do basic abdominal crunches to work out your upper and lower abdominal muscles. Do five sets of ten repetitions.
Lower Abdominal Muscles and Quadriceps: Sit with your buttocks and back against the wall for support. Raise one leg at a time, about half a foot off of the floor. You can use the palm of your hands for support. Do four sets of ten repetitions.
Does it sound easy? Try it.
Chest: Keep your legs together and straight. Do not lock your knees. Keep your feet about two feet from the wall. Put your arms shoulder-level up and your palms on the wall. Pretend that the wall is the floor and do "push-ups". Do five sets of ten repetitions.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Basic, Simple Leg Muscle Stretches
Quadriceps: Stand. Lean against a wall with one arm if you must. Grab one ankle with your arm on the same side Bend your knee so that you or ankle touches our buttock of the same side (if you can). Stretch as much as you can unless you have bad pain. Keep this stretch for 10 seconds. Do the same for the other leg.
Hamstrings: Stand one leg. Place the ankle of the other leg on a stable bar or machine part. Lower the bent leg. Keep for 10 seconds. Do the same for the other leg.
Inner thighs: Face forward. Bend one leg and stretch out the other leg to the side. Lean toward the bent leg. Keep your back as straight as you can keep it. Keep for 10 seconds. Do the same for the other leg.
Outer thighs: Stand with one leg slightly bet. Grab the knee of the other leg with both hand. Bring that knee as high as possible ad then across the other side of your chest. Keep for 10 seconds. Do the same for the other leg.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Hamstrings: Stand one leg. Place the ankle of the other leg on a stable bar or machine part. Lower the bent leg. Keep for 10 seconds. Do the same for the other leg.
Inner thighs: Face forward. Bend one leg and stretch out the other leg to the side. Lean toward the bent leg. Keep your back as straight as you can keep it. Keep for 10 seconds. Do the same for the other leg.
Outer thighs: Stand with one leg slightly bet. Grab the knee of the other leg with both hand. Bring that knee as high as possible ad then across the other side of your chest. Keep for 10 seconds. Do the same for the other leg.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
What Is Harder Than Lunges?
Lunges done backward are harder than lunges! Grab a free weight, one for each had, of a weight that gives you a workout and that you can do for this exercise. Step backwards, one leg at a time, so that the forward leg is at a 90-degree angle at the knee. Do not let the backward leg's knee touch the floor. Get up slowing ad then put the other leg backward. Do four sets of ten repetitions. When you feel you can do it, do five sets of ten repetitions.
Always warm up before this exercise and cool down after this exercise. Warming up is stretching (see the next blog) and five minutes of treadmill at speed of a least 3.9 and no incline. Cool down can be the same stretches and waling around for on e minute at least.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Always warm up before this exercise and cool down after this exercise. Warming up is stretching (see the next blog) and five minutes of treadmill at speed of a least 3.9 and no incline. Cool down can be the same stretches and waling around for on e minute at least.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Tuesday, September 18, 2007
Soccer
Yesterday in the free AM newspaper in New York City was an article on the physical benefits of playing soccer. Exercise physiologists conducted a study that showed that soccer players have the best bodies out of a group of other sports players.
I often thought that soccer must be the most physically-demanding sport. That is because you continually running. In baseball and football, there are breaks. In basketball and tennis the field is not as big as the one in soccer. Although you don't use your upper body as much as your lower body in soccer, the interval like movements of start and stop and the plyometric movements of bending your knees to avoid opponents or get to the ball add to the extremeness of the sport and to the workout.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
I often thought that soccer must be the most physically-demanding sport. That is because you continually running. In baseball and football, there are breaks. In basketball and tennis the field is not as big as the one in soccer. Although you don't use your upper body as much as your lower body in soccer, the interval like movements of start and stop and the plyometric movements of bending your knees to avoid opponents or get to the ball add to the extremeness of the sport and to the workout.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Monday, August 20, 2007
Backward Stationary Lunge
This lunge can be done in place with or without free weights and works mostly the hamstrings and gluteus maximus. Have your feet shoulder width apart, with your knees slightly bent. Step back one foot at a time. Keep your back straight. Step back with your right foot: Lower your right knee to the floor slowly. Your left leg bends until the left knee is 90 degrees. Bend your right leg 90 degrees, only this leg's knee almost touches the floor. Have the right knee go about one inch over the floor. Keep your back straight for the whole move. Exhale when you go down and inhale when you go back up to starting position. Do five sets of ten repetitions for each leg going backwards.
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Don't forget to check out www.louizapatsis.com!
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Don't forget to check out www.louizapatsis.com!
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Wednesday, August 15, 2007
Breathe
When a baby is born, the physicians, nurses or midwives check to see if the baby can breathe. Just as our heart beats, breathing is something we do all of the time, including when we sleep. As we get more in shape, we are able to breathe deeper so that we do not have to breathe as many times when we exert ourselves. This is also true of our heart beats. The stronger our heart muscle becomes, the bigger will be our stroke volume, and the slower our heart will beat as we exert ourselves. This does not mean that our hearts are not capable of beating faster or our lungs of breathing faster if necessary.
Breathing helps us to ground ourselves, and is a key ingredient of medication, yoga and Pilates. Observe yourself: How do you breathe when you walk down the street or sit in a chair? keep your posture straight and breathe deeply. Being aware is the first step.
Take deep breaths by having your transverse muscles push out your rib cage when you breathe. This gives your lungs more room to expand. See what this does for your mental awareness, stress level and exercise performance.
Don't forget to check out www.louizapatsis.com!
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Breathing helps us to ground ourselves, and is a key ingredient of medication, yoga and Pilates. Observe yourself: How do you breathe when you walk down the street or sit in a chair? keep your posture straight and breathe deeply. Being aware is the first step.
Take deep breaths by having your transverse muscles push out your rib cage when you breathe. This gives your lungs more room to expand. See what this does for your mental awareness, stress level and exercise performance.
Don't forget to check out www.louizapatsis.com!
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Saturday, August 04, 2007
Age
It will be my birthday on August 11th! I will be 36 years old. I feel as energetic as I did when I was a teenager and keep sharpening my mental and physical skills. I just completed six weeks of Martha Graham modern dance classes yesterday. The average age of students was 20 years old. Most of them were from high school or college, and many came from abroad. The classes were two hours long a day. Besides class, there was getting to class in the hot New York City subways and carrying attire, and shoes with me from Queens for days that usually included the gym and doctoral-level studying in the library. My computer has been broken and I have used the New York University library computers. I would often get home late and go to sleep at about 3:00 am, to wake up about four hours later and study, go to the gym and then go to dance class. Being connected to my body, largely because of working out for years, allows me to actually grow younger each year, and I think we can do this until we are about 65 years old.
Weeks ago I saw physician authors talking about this on Good Morning America. I will look of their book. Perhaps you can fish around for it. Your spirit, mental attitude, commitment, intention and actions you take affect your age. Your health age may not be the same as your biological age.
See http://www.drgrisanti.com/biological_age.htm.
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Don't forget to check out www.louizapatsis.com!
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Weeks ago I saw physician authors talking about this on Good Morning America. I will look of their book. Perhaps you can fish around for it. Your spirit, mental attitude, commitment, intention and actions you take affect your age. Your health age may not be the same as your biological age.
See http://www.drgrisanti.com/biological_age.htm.
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Don't forget to check out www.louizapatsis.com!
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Sunday, July 29, 2007
Good Expectations
Have good expectations about your health. What do I mean by that? Some people think that expectations, like getting three dozen long-stem roses on Valentine's Day, lead to upsets. And they very well can. I think that most sayings have a flip side, as the work of Laozi (or Lao Tse or Lao Tze) shows us. On the other had, if you have bad expectations about your health, vitality and weight, they are likely to become true, as we create our own reality to a large extent. If you think you messed up on a diet in the past and therefore will in the future, or ran slowly in a race and therefore were not cut out for that, chances are you will not enter or quit the next diet or race, or set your mindset or diet and exercise structure to fail.
Dr. Richard Wiseman and others did scientific studies to show that people to a large extent create their own luck. His book is The Luck Factor: The Four Essential Principles. He was featured on ABC's 20/20 recently. Often people have good expectations in certain areas, but not in orders. This is shaped often by what people told them about themselves or by
how these areas worked in the past.
Have the expectations to be healthy and happy, and to have what you want!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Don't forget to check out www.louizapatsis.com!
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Dr. Richard Wiseman and others did scientific studies to show that people to a large extent create their own luck. His book is The Luck Factor: The Four Essential Principles. He was featured on ABC's 20/20 recently. Often people have good expectations in certain areas, but not in orders. This is shaped often by what people told them about themselves or by
how these areas worked in the past.
Have the expectations to be healthy and happy, and to have what you want!
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Don't forget to check out www.louizapatsis.com!
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Saturday, July 28, 2007
Jump Rope
Jumping rope is an excellent cardiovascular activity to incorporate into aerobics, boxing or weight-lifting. As a matter of fact, most boxing coaches tell their clients to do it in between punching sessions. It is a great way to get your heart rate up and deplateau.
Here are some benefits from the Web page http://health.discovery.com/centers/nutritionfitness/nutrition/foodfit/jumprope.html (Accessed on July 28, 2007):
"An unparalleled all-around workout, rope jumping strengthens the heart, muscles and bones, promotes leanness and improves agility, coordination, timing, rhythm and explosive power on both sides of the body."
Start by jumping continuously for five minutes. Work your way up to ten minutes weeks late and then 15 minutes weeks after that, at your own pace. Vary the speed of jumping and learn to do tricks like jumping on one foot for awhile to "shock" you body. This Discovery Health Web page author recommends jumping at 120 to 135 beats per minute.
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Don't forget to check out www.louizapatsis.com!
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Here are some benefits from the Web page http://health.discovery.com/centers/nutritionfitness/nutrition/foodfit/jumprope.html (Accessed on July 28, 2007):
"An unparalleled all-around workout, rope jumping strengthens the heart, muscles and bones, promotes leanness and improves agility, coordination, timing, rhythm and explosive power on both sides of the body."
Start by jumping continuously for five minutes. Work your way up to ten minutes weeks late and then 15 minutes weeks after that, at your own pace. Vary the speed of jumping and learn to do tricks like jumping on one foot for awhile to "shock" you body. This Discovery Health Web page author recommends jumping at 120 to 135 beats per minute.
Disclaimer: Information on this blog is posted for information purposes, not as a substitute for professional medical advice.
Don't forget to check out www.louizapatsis.com!
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Thursday, July 26, 2007
Swiss Ball for Abdominals: Catch and Throw with Yourself
Here is another great abdominal exercise: Take a medium-shaped or large-shaped Swiss ball. Hold it with your palms facing each other. Do not lock your elbows. Lie down and bend your knees. Now lift your knees so there is a 90-degree angle of your knees to the floor. Keep your back on the floor. Throw the Swiss ball to your knees and catch with your ankles. When you throw, engage your upper abdominal muscles to move up and when you catch, engage your lower abdominal muscles to get your hips off the floor so that you can catch the Swiss ball around your ankles. Squeezing your legs together to keep the ball also engages your abdominal muscles. Now "kick" the Swiss ball to your arms, lifting your hips again. When you catch it, use your upper abdominal muscles again to lift your shoulders off of the floor. Do five sets of ten repetitions.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Thursday, July 12, 2007
Dance -- Subtle Movements
It is great to get off a plateau, as I have written. For about three weeks, I have been taking modern dance classes at Martha Graham Contemporary Dance School in Manhattan. It has been fun. She was a wizard. look her up online.
I love connecting my body to my emotions, which is raw and refined at the same time. You get a newfound respect for your body, and connect the spirit, mind and body once more. you also respect and love your fellow classmates. they are so beautiful. You get how discipline can lead to freedom, which is what she said in a tape of her that I saw at the Tisch School of Arts floor of the Elmer Bobst Library of New York University.
With subtle movements, you work muscle fibers you never worked before and get off plateaus. You equally work the right and left side of your body, which strengthens and elongates the spine and works on your core and balance. You of course also work out your extremities.
Here are some moves for this balance:
Sit on the floor. Place your left heal in front of the middle of your hips. Bend the right knee the other way so that your right ankle is next to your right buttock to the side behind you. Keep your arms out on either side at shoulder height. Turn starting from your pelvis and then waist about an inch or two only to the right. Let your shoulders and then head follow until you are looking over your right shoulder. Those subtle slow inches do wonders for pelvis, oblique and back muscles. Try it and then do the same on the reverse.
Stand with legs shoulder width apart and feet parallel. Keep your arms at your side with palms facing your hips. Do not let your arms dangle. Turn your waist, then ribs, then shoulders, then head one or two inches to the right. Repeat for the left side. Now repeat both sides with your feet turned out so that your heels touch.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
I love connecting my body to my emotions, which is raw and refined at the same time. You get a newfound respect for your body, and connect the spirit, mind and body once more. you also respect and love your fellow classmates. they are so beautiful. You get how discipline can lead to freedom, which is what she said in a tape of her that I saw at the Tisch School of Arts floor of the Elmer Bobst Library of New York University.
With subtle movements, you work muscle fibers you never worked before and get off plateaus. You equally work the right and left side of your body, which strengthens and elongates the spine and works on your core and balance. You of course also work out your extremities.
Here are some moves for this balance:
Sit on the floor. Place your left heal in front of the middle of your hips. Bend the right knee the other way so that your right ankle is next to your right buttock to the side behind you. Keep your arms out on either side at shoulder height. Turn starting from your pelvis and then waist about an inch or two only to the right. Let your shoulders and then head follow until you are looking over your right shoulder. Those subtle slow inches do wonders for pelvis, oblique and back muscles. Try it and then do the same on the reverse.
Stand with legs shoulder width apart and feet parallel. Keep your arms at your side with palms facing your hips. Do not let your arms dangle. Turn your waist, then ribs, then shoulders, then head one or two inches to the right. Repeat for the left side. Now repeat both sides with your feet turned out so that your heels touch.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Sunday, June 24, 2007
Using Circular or Octagonal Weights
You can use the circular or octagonal weights for several exercises. Here are some:
1. Abdomen : Place a 25- or 45-pound weight on your abdomen as you do abdominal crunches. Do four sets of ten repetitions.
2. Chest: Find a weight that will give you a good workout but will not fatigue you. Hold the weight by the holes or handles a chest level. Extend your arms. Do no lock your elbows. Bring the weight within one inch from your chest. Exhale when you extend your arms and inhale when you bend your elbows. Do five sets of ten repetitions.
3. Chest, obliques, and latissimus dorsi: From your waist, extend the weight over your left shoulder. Do not lock your elbows. Bring the weight back to your waist., and continue to your right hip. This works you chest, right triceps, right oblique and right latissimus dorsi muscle. Do four sets of ten repetitions. Now reverse. Bring the weight from yourwaist to over your right shoulder. Do not extend your elbows. Bring the weight back to your waist. Then extend to your left hip. Do four sets of ten repetitions.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
1. Abdomen : Place a 25- or 45-pound weight on your abdomen as you do abdominal crunches. Do four sets of ten repetitions.
2. Chest: Find a weight that will give you a good workout but will not fatigue you. Hold the weight by the holes or handles a chest level. Extend your arms. Do no lock your elbows. Bring the weight within one inch from your chest. Exhale when you extend your arms and inhale when you bend your elbows. Do five sets of ten repetitions.
3. Chest, obliques, and latissimus dorsi: From your waist, extend the weight over your left shoulder. Do not lock your elbows. Bring the weight back to your waist., and continue to your right hip. This works you chest, right triceps, right oblique and right latissimus dorsi muscle. Do four sets of ten repetitions. Now reverse. Bring the weight from yourwaist to over your right shoulder. Do not extend your elbows. Bring the weight back to your waist. Then extend to your left hip. Do four sets of ten repetitions.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Tuesday, June 19, 2007
Trampoline Leg Exercises
Another leg exercise on the trampoline is to keep extending out one leg at a time, without locking your knees. This targets your quadriceps, like the leg extension machine does.
You can jump while extending out one leg at a time. This targets your adductor muscles.
One simple, great trampoline leg exercise to do is to run in place. If you focus on keeping steady and not bouncing too much, you will work extra hard to bring your legs back up in a greater range of motion. Try not to let the increased momentum of the jump be what keeps you going.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
You can jump while extending out one leg at a time. This targets your adductor muscles.
One simple, great trampoline leg exercise to do is to run in place. If you focus on keeping steady and not bouncing too much, you will work extra hard to bring your legs back up in a greater range of motion. Try not to let the increased momentum of the jump be what keeps you going.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Trampoline Abdominal Exercises
I glanced at the aerobics room at the gym today while doing cardiovascular work and saw a trampoline aerobics class. I loved all of the variety of exercises you can do on the trampoline. It is another way to get off the plateau, and can be used for interval training.
Abdominal exercises that can be done on a trampoline include crunches and leg lifts.
Crunches for upper abdominal muscles:
Lie down on the trampoline with your gluteus maximus on the edge of the inner circular part of the trampoline. Keep your feet flat on the floor, about hip-width apart. Put your hands behind your head with your elbows facing out, and proceed with abdominal crunches according to the first abdominal muscle blog. Keep your neck straight. Exhale when you come up and inhale coming down, up to an inch or two above the trampoline. Do five sets of ten repetitions.
Legs lifts for lower abdominal muscles:
Lie down in the same way. You can hold on to the sides of the trampoline for support. Straighten your legs without locking your knees. Lift your legs to about 90 degrees. Exhale when you lift your legs, and inhale when you lower them. Do five sets of ten repetitions.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Abdominal exercises that can be done on a trampoline include crunches and leg lifts.
Crunches for upper abdominal muscles:
Lie down on the trampoline with your gluteus maximus on the edge of the inner circular part of the trampoline. Keep your feet flat on the floor, about hip-width apart. Put your hands behind your head with your elbows facing out, and proceed with abdominal crunches according to the first abdominal muscle blog. Keep your neck straight. Exhale when you come up and inhale coming down, up to an inch or two above the trampoline. Do five sets of ten repetitions.
Legs lifts for lower abdominal muscles:
Lie down in the same way. You can hold on to the sides of the trampoline for support. Straighten your legs without locking your knees. Lift your legs to about 90 degrees. Exhale when you lift your legs, and inhale when you lower them. Do five sets of ten repetitions.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Monday, June 18, 2007
Body Wedge Leg Exercises
1. Adductor Muscles - Lie down on your left side with your head at the thickest part of the wedge. You can use your arms for stability. Raise and lower your right leg slowly. Exhale when you raise it and inhale when you bring it down to an inch or two above the wedge. Do four sets of ten repetitions. Repeat with the other leg.
2. Hamstrings. Lie down on your stomach with your head at the thick part of the wedge. You can use your arms for stability. Raise and lower one leg at at time. Exhale when you raise it and inhale when you bring it down to an inch or two above the wedge.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
2. Hamstrings. Lie down on your stomach with your head at the thick part of the wedge. You can use your arms for stability. Raise and lower one leg at at time. Exhale when you raise it and inhale when you bring it down to an inch or two above the wedge.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Body Wedge Abdominal Exercises
1. Lie down with your head at the thinner body wedge part. Do four sets of ten repetitions of abdominal crunches. See the first abdominal exercise blog.
2. Lie down with your head on the thicker part of the body wedge. Keep your head and back against the body wedge, with a space between the natural curve of your back and the body wedge. Raise your legs slowly, and then bring them back down to one or two inches above the body wedge. Inhale when you bring them up and exhale when you bring them down. You can hold the sides of the body wedge for support. Do four sets of ten repetitions.
3. For your obliques, lie down on one side. You may want to keep one leg in front of the other for support. Put your hands behind your head. Bend up sideways.Exhale when you go up, and inhale coming back down. Do four sets of ten repetitions on each side.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
2. Lie down with your head on the thicker part of the body wedge. Keep your head and back against the body wedge, with a space between the natural curve of your back and the body wedge. Raise your legs slowly, and then bring them back down to one or two inches above the body wedge. Inhale when you bring them up and exhale when you bring them down. You can hold the sides of the body wedge for support. Do four sets of ten repetitions.
3. For your obliques, lie down on one side. You may want to keep one leg in front of the other for support. Put your hands behind your head. Bend up sideways.Exhale when you go up, and inhale coming back down. Do four sets of ten repetitions on each side.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Body Wedge Chest Exercises
1. Lie down with your head at the big part of the wedge. Grab free weights that are light yet heavy enough to give you a workout. Have your arms straight to your sides, but do not lock your elbows. Exhale as you bring the free weights close together over your chest and inhale as you bring them to starting position. This is the butterfly or fly exercise. Do five sets of ten repetitions.
2. Repeat [1.] with your palms facing away from you.
3. Repeat [1.] starting with your elbows bent and straightening your arms up at each repetition without locking your elbows.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
2. Repeat [1.] with your palms facing away from you.
3. Repeat [1.] starting with your elbows bent and straightening your arms up at each repetition without locking your elbows.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Tuesday, June 12, 2007
What Else to Do With a Medicine Ball
1. Chest - Throw
Play watch and throw the ball with a partner. Keep the ball chest-level. Exhale when you throw the medicine ball and inhale when you catch the medicine ball.
2. Chest - Out and In
Hold the medicine ball at chest level. "Push" out with out locking your elbows and bring back one inch from your chest. Exhale when you push out and inhale when you bring it back.
3. Rotator Cuff
You can do rotator cuff exercises (see the previous rotator cuff section) with a small medicine ball that has a place to grip it.
4. Shoulders and legs: Put your legs shoulder-width apart. Lift the ball high with your arms straight. Do not lock your elbows. Bring it slowly to your waist, then lower it almost to the floor between your legs. Keep your back as straight as you can keep it, and make sure your knees do not extend beyond your toes. Exhale when you lift the medicine ball. Inhale when you bring the medicine ball down, and exhale when you bring it all the way down to an inch on top of the floor.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com/ and http://www.amazon.com/. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com/.
Play watch and throw the ball with a partner. Keep the ball chest-level. Exhale when you throw the medicine ball and inhale when you catch the medicine ball.
2. Chest - Out and In
Hold the medicine ball at chest level. "Push" out with out locking your elbows and bring back one inch from your chest. Exhale when you push out and inhale when you bring it back.
3. Rotator Cuff
You can do rotator cuff exercises (see the previous rotator cuff section) with a small medicine ball that has a place to grip it.
4. Shoulders and legs: Put your legs shoulder-width apart. Lift the ball high with your arms straight. Do not lock your elbows. Bring it slowly to your waist, then lower it almost to the floor between your legs. Keep your back as straight as you can keep it, and make sure your knees do not extend beyond your toes. Exhale when you lift the medicine ball. Inhale when you bring the medicine ball down, and exhale when you bring it all the way down to an inch on top of the floor.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com/ and http://www.amazon.com/. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com/.
Wednesday, June 06, 2007
Vitamins
Most people, with the exception of some infants, children, sick individuals, the poor or malnourished, pregnant women, and elderly, get more than enough vitamins in their daily diet. Vitamins A, D, E and K are stored in fat so that if we do not get a daily allowance of one in a given day, our bodies obtain those vitamin molecules from fat. Other vitamins, like Vitamin C, are passed out in urine. This means that if we drink three glasses of orange juice a day, it will not make any difference; we will get the required vitamin C and get rid of the rest when we urinate. (That may p-off those of you who spend a lot of money buying vitamin pills that contain water-soluble vitamins like Vitamin C. I could not resist. ha ha ha)
Unless one eats potato chips for three meals a day, they should be getting the correct amount of vitamins. Even a bowl of cereal (depending on the cereal) can have nearly all the vitamins and minerals you need for the day. Consult your physician and do your own research. You may want to try some pills once in a while like omega-3 fish fat pills, flax seed pills, and the like. But for most of the time, "if it ain't broke, don't fix it"!
An article in today's AMNY newspaper (page 23) wrote about a double-blind, placebo-controlled, randomized clinical trial that concluded that too much folic acid (an artificial version of folate or water-soluble vitamin B9) can be harmful. It may not prevent precancerous colon polyps, and may even increase the risk of developing them. The journal article "Folic Acid for the Prevention of Colorectal Adenomas" by Bernard F. Cole et al published by the Journal of the American Medical Association (JAMA)can be read at http://jama.ama-assn.org/cgi/content/full/297/21/2351#AUTHINFO .
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com,/ http://www.amazon.com/, and http://www.bn.com/. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com/.
Unless one eats potato chips for three meals a day, they should be getting the correct amount of vitamins. Even a bowl of cereal (depending on the cereal) can have nearly all the vitamins and minerals you need for the day. Consult your physician and do your own research. You may want to try some pills once in a while like omega-3 fish fat pills, flax seed pills, and the like. But for most of the time, "if it ain't broke, don't fix it"!
An article in today's AMNY newspaper (page 23) wrote about a double-blind, placebo-controlled, randomized clinical trial that concluded that too much folic acid (an artificial version of folate or water-soluble vitamin B9) can be harmful. It may not prevent precancerous colon polyps, and may even increase the risk of developing them. The journal article "Folic Acid for the Prevention of Colorectal Adenomas" by Bernard F. Cole et al published by the Journal of the American Medical Association (JAMA)can be read at http://jama.ama-assn.org/cgi/content/full/297/21/2351#AUTHINFO .
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com,/ http://www.amazon.com/, and http://www.bn.com/. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com/.
Thursday, May 31, 2007
Post an Inspiring, Funny Reminder
This is my shortest blog so far. I have seen that little mementos make a difference in reminding you to do something like go to the gym or forget about a memory.
Here are two examples:
1. I put a gym bag magnet on my refrigerator door. I am not sure if I found it or bought it. It must have been about 12 years ago. It is so cute, complete with a little roll-on stick, barbell, and towel.
2. I used a keychain with the words "Get Over It" to get over a relationship.
They worked!
Have they and will they work all of the time? Maybe they will not. But they will work at least most of the time.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com, http://www.amazon.com, and www.bn.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Here are two examples:
1. I put a gym bag magnet on my refrigerator door. I am not sure if I found it or bought it. It must have been about 12 years ago. It is so cute, complete with a little roll-on stick, barbell, and towel.
2. I used a keychain with the words "Get Over It" to get over a relationship.
They worked!
Have they and will they work all of the time? Maybe they will not. But they will work at least most of the time.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com, http://www.amazon.com, and www.bn.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.
Sunday, May 27, 2007
Excuses Not to Go to the Gym
People have all sorts of excuses not to go to the gym. After seeing eight-month-pregnant women working out and people working out before work at 5:30 am, I do not want to hear any excuses. Here are some popular ones.
I have no time.
Um, you do have time most likely to eat, watch television, go out, and sleep late sometimes. Walk instead of drive to the store. See a television show at the gym instead of at home. Work out while you watch television. Take turns with friends cooking for the day to give the other
friend(s) time to go to the gym.
2. I do not like it.
With all of the classes, cardiovascular equipment and varieties of weights and machines, there is something that you will like. Explore. Try it out and see. And after a while, there is something or many things you will like and not want to do without!
3. I am embarrassed because of how I look.
Well, that is like saying you are too old to look for work after the children are grown or you are let go. The situation will persist if you do not get into action and do something about it. Besides, many other people at the gym think the same thing! And if anyone stares or comments about you, she or he is not anyone whose opinion you should care about anyway. Most likely, people will be too into caring about how they look, working out, reading, watching television or finishing their work out to get out of there! Do not worry until you cross that bridge.
4. I do not have the money to join a gym.
There must be some affordable gym in your area. If there is not, buy some free weighs from a sporting good store, do calisthenics, or use a friend's gym as a guest. You can also dance, jog, bicycle-ride and swim.
5. I will beef up and look like a man. (women)
I have already discussed that women not on steroids will not bulk up like men, and muscle tone looks good and burns more fat than fat tissue even when sleeping.
6. It hurts.
It may hurt when you do an exercise you have never done before, or when you increase weights or repetitions or sets. But there is a difference between good and bad pain, as I have written about in several blogs. And only by working out and getting to know your body more will you be able to tell the difference. The adage "No pain, no gain" is often true in working out and in life. The more in shape you become, the less pain you will feel. And unless you are working out like an animal, chances are you are just scared and you will not feel much pain anyway.
Start.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com/ and http://www.amazon.com/. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com/.
I have no time.
Um, you do have time most likely to eat, watch television, go out, and sleep late sometimes. Walk instead of drive to the store. See a television show at the gym instead of at home. Work out while you watch television. Take turns with friends cooking for the day to give the other
friend(s) time to go to the gym.
2. I do not like it.
With all of the classes, cardiovascular equipment and varieties of weights and machines, there is something that you will like. Explore. Try it out and see. And after a while, there is something or many things you will like and not want to do without!
3. I am embarrassed because of how I look.
Well, that is like saying you are too old to look for work after the children are grown or you are let go. The situation will persist if you do not get into action and do something about it. Besides, many other people at the gym think the same thing! And if anyone stares or comments about you, she or he is not anyone whose opinion you should care about anyway. Most likely, people will be too into caring about how they look, working out, reading, watching television or finishing their work out to get out of there! Do not worry until you cross that bridge.
4. I do not have the money to join a gym.
There must be some affordable gym in your area. If there is not, buy some free weighs from a sporting good store, do calisthenics, or use a friend's gym as a guest. You can also dance, jog, bicycle-ride and swim.
5. I will beef up and look like a man. (women)
I have already discussed that women not on steroids will not bulk up like men, and muscle tone looks good and burns more fat than fat tissue even when sleeping.
6. It hurts.
It may hurt when you do an exercise you have never done before, or when you increase weights or repetitions or sets. But there is a difference between good and bad pain, as I have written about in several blogs. And only by working out and getting to know your body more will you be able to tell the difference. The adage "No pain, no gain" is often true in working out and in life. The more in shape you become, the less pain you will feel. And unless you are working out like an animal, chances are you are just scared and you will not feel much pain anyway.
Start.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com/ and http://www.amazon.com/. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com/.
Tuesday, May 15, 2007
Lift Your Pelvis!
You can do some moves for your glutes on a mat. Here they are:
1. Lie on your back. Leave an inch or two between your lower back and the mat. Bend your knees and put your feet on the floor. Lift your buttocks as much as you can from the floor in a slow movement. Count at least three seconds up, then three seconds down. Do four sets for ten repetitions.
2. Extend your right leg. Repeat the above exercise. Now put your right foot down and lift your left leg. Repeat the above exercise.
Here is a great stretch for your glutes.
Stretch: Bend your right knee so that your right knee is to your right and your right foot is to your left. bring the leg in that position close to you. Put your left knee behind your right ankle and use the left leg to bring in the right leg. Hold for ten seconds. Repeat for the left leg. Bend the left leg so that your left knee is to your left and your left foot is to your right. You can put your right knee behind your left ankle so that your right leg helps to bring your left leg toward your torso. Hold for ten seconds.
My third book, Pocket Guide to Fitness, is available on www.Authorhouse.com and www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site www.louizapatsis.com.
1. Lie on your back. Leave an inch or two between your lower back and the mat. Bend your knees and put your feet on the floor. Lift your buttocks as much as you can from the floor in a slow movement. Count at least three seconds up, then three seconds down. Do four sets for ten repetitions.
2. Extend your right leg. Repeat the above exercise. Now put your right foot down and lift your left leg. Repeat the above exercise.
Here is a great stretch for your glutes.
Stretch: Bend your right knee so that your right knee is to your right and your right foot is to your left. bring the leg in that position close to you. Put your left knee behind your right ankle and use the left leg to bring in the right leg. Hold for ten seconds. Repeat for the left leg. Bend the left leg so that your left knee is to your left and your left foot is to your right. You can put your right knee behind your left ankle so that your right leg helps to bring your left leg toward your torso. Hold for ten seconds.
My third book, Pocket Guide to Fitness, is available on www.Authorhouse.com and www.Amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site www.louizapatsis.com.
Monday, May 14, 2007
Don't Get Too Hot!
Now I do not mean do not look good. You know you do already! And there is no limit to how sizzling you can be. But summer is coming. And jogging, running, climbing or even walking in the sun, especially around noon, can be dangerous to your health. There is a reason that some people in Mediterranean climates take a nap in the afternoon. The most fit individuals can get knocked out by those sun's rays.
It is important to drink plenty of water and to wear a hat to protect your from the sun in the heat. Remember, the sun is many times bigger than the Earth and it is the most powerful body of energy in our solar system.
There are three types of hyperthermia, or elevated body temperature: heat cramp, heat exhaustion and heat stroke. Heat cramps are caused by a high rate of sweat that depletes the body of moisture and salt. The low salt causes muscles to cramp. These cramps can be a symptom of the more serious heat stroke as well, so be in tune with your body to know what is going on – certainly if the cramps persist for more than a few minutes, get indoors to a cooler place, and call an ambulance if need be. Drink water immediately! Taking a cool shower also helps.
Heat exhaustion usually comes from being outdoors in the heat for more than one day. People who are sick, old or exercising are more susceptible. Here are some symptoms: heavy swelling, paleness, muscle cramps, nausea or vomiting, dizziness, weakness, a feeling of dehydration, slow and shallow breathing, and fainting. If symptoms last for half an hour, seek medical help. this could progress to heat stroke, which is sometimes fatal.
In extreme heat, high humidity, or vigorous exertion under the sun, the body may not be able to dissipate the heat from the body by sweat, and the body temperature rises much higher than the normal 98.6 degrees Fahrenheit. Often victims are dehydrated if they do not drink enough liquids and they have not been sweating enough to dissipate heat. The very young or elderly and the sick are the most susceptible,
Here are some symptoms of heat stroke: high body temperature, the absence of sweating, hot red or flushed dry skin, rapid pulse, difficulty breathing, hallucinations, confusion, agitation, disorientation, seizure or coma.
Have someone call 911 immediately. The person with heat stroke must be taken
to a shady area or to a cool indoor area, preferably with air conditioning. They must drink water. Clothing must be loosened and excess clothing must be removed. Remember, it is best not to wear dark colors or black in excess heat. They absorb heat.
For all three conditions, beverages with caffeine or alcohol must be avoided.
Some information for this blog was obtained from http://www.medicinenet.com/heat_stroke/article.htm%20on%20May%2014, 2007.
Check out my new book Pocket Guide to Fitness and my other books by looking up my name on www.authorhouse.com.
It is important to drink plenty of water and to wear a hat to protect your from the sun in the heat. Remember, the sun is many times bigger than the Earth and it is the most powerful body of energy in our solar system.
There are three types of hyperthermia, or elevated body temperature: heat cramp, heat exhaustion and heat stroke. Heat cramps are caused by a high rate of sweat that depletes the body of moisture and salt. The low salt causes muscles to cramp. These cramps can be a symptom of the more serious heat stroke as well, so be in tune with your body to know what is going on – certainly if the cramps persist for more than a few minutes, get indoors to a cooler place, and call an ambulance if need be. Drink water immediately! Taking a cool shower also helps.
Heat exhaustion usually comes from being outdoors in the heat for more than one day. People who are sick, old or exercising are more susceptible. Here are some symptoms: heavy swelling, paleness, muscle cramps, nausea or vomiting, dizziness, weakness, a feeling of dehydration, slow and shallow breathing, and fainting. If symptoms last for half an hour, seek medical help. this could progress to heat stroke, which is sometimes fatal.
In extreme heat, high humidity, or vigorous exertion under the sun, the body may not be able to dissipate the heat from the body by sweat, and the body temperature rises much higher than the normal 98.6 degrees Fahrenheit. Often victims are dehydrated if they do not drink enough liquids and they have not been sweating enough to dissipate heat. The very young or elderly and the sick are the most susceptible,
Here are some symptoms of heat stroke: high body temperature, the absence of sweating, hot red or flushed dry skin, rapid pulse, difficulty breathing, hallucinations, confusion, agitation, disorientation, seizure or coma.
Have someone call 911 immediately. The person with heat stroke must be taken
to a shady area or to a cool indoor area, preferably with air conditioning. They must drink water. Clothing must be loosened and excess clothing must be removed. Remember, it is best not to wear dark colors or black in excess heat. They absorb heat.
For all three conditions, beverages with caffeine or alcohol must be avoided.
Some information for this blog was obtained from http://www.medicinenet.com/heat_stroke/article.htm%20on%20May%2014, 2007.
Check out my new book Pocket Guide to Fitness and my other books by looking up my name on www.authorhouse.com.
Some Ballet-Type Moves: Point and Flex Your Feet
You can do some ballet-type moves to get off a plateau and to sculpt your legs. Doing small, controlled movements is good for these goals.
Here are three exercises:
1.Do ten set five sets of ten repetitions of pliettes. You may need to place your hand on a bar or the wall if you are a beginner. Keep your neck and back straight. Point your knees and toes outward, with your heels about two inches apart. Bend down for three counts, and come back up for three counts. Do not extend your knees beyond your toes and do not lock your knees.
2.Lay on your back. Lift your legs 90 degrees from your body. Point the back of your knees and your heels toward each other. Bend your legs with your heels about an inch apart. Flex your feet, soles facing each other. Bend your knees to about 45 degrees. Now extend your legs, not locking your knees. The first time have your toes pointed, and the second time have your feet flexed. This is one repetition. Do five sets of ten repetitions.
3. Stand. You may want to put the palm of a hand against the wall for balance. Be parallel to the wall. Keep your neck and back straight. Lift your right thigh 90 degrees to your upper body. Extend your leg, pointing your toes. Do the same with feet flexed. This is one repetition. Do five sets of ten repetitions. Repeat for the left leg. Now repeat for the right leg, and then the left leg, while keeping each leg at a diagonal position. In other words, "twist" it so that the top of your foot is almost parallel to the walls of the room.
Check out the Web site http://www.louizapatsis.com/! My book Pocket Guide to Fitness will be available at www.authorhouse.com (best buy), www.amazon.com and http://www.bn.com/ in about three weeks.
Here are three exercises:
1.Do ten set five sets of ten repetitions of pliettes. You may need to place your hand on a bar or the wall if you are a beginner. Keep your neck and back straight. Point your knees and toes outward, with your heels about two inches apart. Bend down for three counts, and come back up for three counts. Do not extend your knees beyond your toes and do not lock your knees.
2.Lay on your back. Lift your legs 90 degrees from your body. Point the back of your knees and your heels toward each other. Bend your legs with your heels about an inch apart. Flex your feet, soles facing each other. Bend your knees to about 45 degrees. Now extend your legs, not locking your knees. The first time have your toes pointed, and the second time have your feet flexed. This is one repetition. Do five sets of ten repetitions.
3. Stand. You may want to put the palm of a hand against the wall for balance. Be parallel to the wall. Keep your neck and back straight. Lift your right thigh 90 degrees to your upper body. Extend your leg, pointing your toes. Do the same with feet flexed. This is one repetition. Do five sets of ten repetitions. Repeat for the left leg. Now repeat for the right leg, and then the left leg, while keeping each leg at a diagonal position. In other words, "twist" it so that the top of your foot is almost parallel to the walls of the room.
Check out the Web site http://www.louizapatsis.com/! My book Pocket Guide to Fitness will be available at www.authorhouse.com (best buy), www.amazon.com and http://www.bn.com/ in about three weeks.
Sunday, May 13, 2007
Negative Wanting
I was on the subway the other day and a woman sat next to me who read Excuse Me, Your Life Is Waiting: The Astonishing Power of Feelings by Lynn Grabhorn. I was curious and asked if it was good. I told her about my book Pocket Guide to Fitness, that can be found with my other two books on www.authorhouse,com and www.amazon.com. She recommended the book.
I bought it and almost finished it. Some of what it is about is in line with The Secret and the Law of Attraction. I believe that there are many ways of looking at situations, such as scientific and mystery, and the Law of Attraction is not the whole truth. But there is a lot of Truth to it. I can write volumes on all of this.
One thing that stuck out is that she writes not to want something as a negative want. A specific want such as "I do not want to drive; I will take the subway so I can read and nap" can be effective. You know what you want and you choose responsibly to get in action for what you do want. But other wants may not be so great and may create an energy around you that defeats your goal. This happens a lot in fitness. Earlier blogs are about being grateful and appreciating yourself. This is essential. You will not get in shape and stay in shape effectively if you are not accepting and loving who you are now and day to day.
The negative want concept falls in the same category of concepts. If one says "I want to be fit", it automatically implies one is not fit or happy where they are. Struggle then and fixing what is wrong will ensue. This will not lead to ease and commitment to a fitness regimen that works for you and lasts.
I bought it and almost finished it. Some of what it is about is in line with The Secret and the Law of Attraction. I believe that there are many ways of looking at situations, such as scientific and mystery, and the Law of Attraction is not the whole truth. But there is a lot of Truth to it. I can write volumes on all of this.
One thing that stuck out is that she writes not to want something as a negative want. A specific want such as "I do not want to drive; I will take the subway so I can read and nap" can be effective. You know what you want and you choose responsibly to get in action for what you do want. But other wants may not be so great and may create an energy around you that defeats your goal. This happens a lot in fitness. Earlier blogs are about being grateful and appreciating yourself. This is essential. You will not get in shape and stay in shape effectively if you are not accepting and loving who you are now and day to day.
The negative want concept falls in the same category of concepts. If one says "I want to be fit", it automatically implies one is not fit or happy where they are. Struggle then and fixing what is wrong will ensue. This will not lead to ease and commitment to a fitness regimen that works for you and lasts.
Benefits of Massage
Massage has many benefits and should be incorporated into your fitness regimen. Sometimes after working out, besides stretching, you need a massage to have you feel relaxed, to rid your muscles of knots and tension, and to soothe your muscles, joints, and tendons.
There is a lot of information in books and the Internet on massage, so I will not list them all here. Some of the benefits of massage are:
Provide psychological relaxation
Stretch muscles
Increase blood circulation efficacy
Relieve tensions
Increase joint flexibility
Release endorphins
Emotional sense of calm and being cared for
You can view lists and information on the benefits of massage here http://www.massagetherapy.com/learnmore/benefits.php and http://www.massagetherapy.com/learnmore/benefits.php.
My book Pocket Guide to Fitness is now available on http://www.authorhouse.com, www.amazon.com and http://www.bn.com/. Check out my Web site http://www.louizapatsis.com/!
There is a lot of information in books and the Internet on massage, so I will not list them all here. Some of the benefits of massage are:
Provide psychological relaxation
Stretch muscles
Increase blood circulation efficacy
Relieve tensions
Increase joint flexibility
Release endorphins
Emotional sense of calm and being cared for
You can view lists and information on the benefits of massage here http://www.massagetherapy.com/learnmore/benefits.php and http://www.massagetherapy.com/learnmore/benefits.php.
My book Pocket Guide to Fitness is now available on http://www.authorhouse.com, www.amazon.com and http://www.bn.com/. Check out my Web site http://www.louizapatsis.com/!
Thin Outside and Fat Inside
A small article in h daily AM paper caught my attention. “Diet: Thin People May be Fat Inside”. I have thought this countless times. I was at someone’s home last year. She was thin. On second look, she was flabby. This or straight does not mean fit, especially if one has excess fat in their waist area when they are straight elsewhere. I searched the concept on Yahoo! and right away came up with a news article form medical writer Marcia Cheng. A body fat index may not even be reliable, the article on Yahoo! news writes.
Cheng's article was about a London study of 800 people, who were given magnetic resonance imaging. Internal fat deposits, including around organs, were detected, although these people looked thin on the outside. In fact, Dr. Jimmy Bell, a professor of molecular imaging at Imperial College, London, said: Being thin doesn't automatically mean you're not fat."
Physicians believe that exercise is vital in maintaining and good weight without having big fat deposits inside. Physicians are not exactly sure of the dangers of internal fat, but many believe that it contributes to heart disease.
Here is the link to the Yahoo! news article: http://news.yahoo.com/s/ap/20070510/ap_on_he_me/thin_fat_people .
Here is the small AM news article: “If it really is what’s on the inside that counts, then a lot of thin people might be in trouble. Some doctors now think that the internal fat surrounding vital organs such as the heart, liver or pancreas could be as dangerous as the more obvious external fat that bulges underneath eh skin.
“Being thin doesn’t automatically y mean you’re not fat,” said Dr. Jimmy Bell, a professor of molecular imaging at Imperial College, London.
According to the data, people who maintain their weight through diet rather than exercise are likely to have major deposits of internal fat, even if they are otherwise slim.
My book Pocket Guide to Fitness is now available on http://www.authorhouse.com, www.amazon.com and http://www.bn.com/. Check out my Web site http://www.louizapatsis.com/!
Cheng's article was about a London study of 800 people, who were given magnetic resonance imaging. Internal fat deposits, including around organs, were detected, although these people looked thin on the outside. In fact, Dr. Jimmy Bell, a professor of molecular imaging at Imperial College, London, said: Being thin doesn't automatically mean you're not fat."
Physicians believe that exercise is vital in maintaining and good weight without having big fat deposits inside. Physicians are not exactly sure of the dangers of internal fat, but many believe that it contributes to heart disease.
Here is the link to the Yahoo! news article: http://news.yahoo.com/s/ap/20070510/ap_on_he_me/thin_fat_people .
Here is the small AM news article: “If it really is what’s on the inside that counts, then a lot of thin people might be in trouble. Some doctors now think that the internal fat surrounding vital organs such as the heart, liver or pancreas could be as dangerous as the more obvious external fat that bulges underneath eh skin.
“Being thin doesn’t automatically y mean you’re not fat,” said Dr. Jimmy Bell, a professor of molecular imaging at Imperial College, London.
According to the data, people who maintain their weight through diet rather than exercise are likely to have major deposits of internal fat, even if they are otherwise slim.
My book Pocket Guide to Fitness is now available on http://www.authorhouse.com, www.amazon.com and http://www.bn.com/. Check out my Web site http://www.louizapatsis.com/!
Wednesday, May 09, 2007
Can You Spot Reduce?
*No, you cannot spot reduce! People would love that! When the first personal trainer I had, "Skooter", the man who co-wrote the exercise book with LL Cool Jay, told me that, I was flabbergasted! I wanted to lose weight at some points of my body, without losing any more facial fat. I did not want to lose my chest. I think that fake breasts are unhealthy and do not look good, and should not be had unless one has had a body-altering surgery.
A person can have a six-pack, for example, but it will not show unless one sweats doing aerobic and cardiovascular work, revealing the muscles. But if someone does that, they may also lose weight in a part of their body that they do not want to lose from, like their face, or chest or hips. If one targets an area, it may help reduce inches: If you build muscle, surrounding tissue will pack tighter. But there is no guarantee you will lose exactly where you want to lose.
Genetics plays a role in where you lose weight from first. A person can work out and lose a few pounds in their abdomen, then a few in their thighs and then a few in their chest. They can work out for five years and lose weight, and the same thing can happen. Experiment with your body, and, as usual, get in touch with yourself to see what works, such as different foods, exercises, and workouts. Use your spirit and mind to affect your body.
Check out www.louizapatsis.com and look for my books, including the new Pocket Guide to Fitness, here: http://www.authorhouse.com/BookStore/ItemDetail~bookid~40325.aspx.
A person can have a six-pack, for example, but it will not show unless one sweats doing aerobic and cardiovascular work, revealing the muscles. But if someone does that, they may also lose weight in a part of their body that they do not want to lose from, like their face, or chest or hips. If one targets an area, it may help reduce inches: If you build muscle, surrounding tissue will pack tighter. But there is no guarantee you will lose exactly where you want to lose.
Genetics plays a role in where you lose weight from first. A person can work out and lose a few pounds in their abdomen, then a few in their thighs and then a few in their chest. They can work out for five years and lose weight, and the same thing can happen. Experiment with your body, and, as usual, get in touch with yourself to see what works, such as different foods, exercises, and workouts. Use your spirit and mind to affect your body.
Check out www.louizapatsis.com and look for my books, including the new Pocket Guide to Fitness, here: http://www.authorhouse.com/BookStore/ItemDetail~bookid~40325.aspx.
Monday, May 07, 2007
What Good Are Fats?
Fatty molecules are composed of glycerol and a fatty acid. They can be liquid (oil) or solid at room temperature. Some fats are actually good for you, such as omega-3 fatty acids.
Fats are needed by your body, so it is not wise to be very skinny, especially for a woman.
Uses of fat:
Fats are needed by your body, so it is not wise to be very skinny, especially for a woman.
Uses of fat:
- Vitamins A, D, E and K are stored in fat. Vitamin A deficiency may lead to blindness. Vitamin D deficiency may lead to osteomalacia (soft bones), osteoporosis, or rickets. Vitamin E deficiency may lead to body wasting diseases such as cystic fibrosis, pancreatitis, and cholestasis (bile-flow obstruction). Vitamin K deficiency may lead to bleeding disorders, fractures, and osteoporosis.
- When muscle glycogen is depleted, fats often serve as energy. they are broken down into glycerol and fatty acids. The glycerol is converted to glucose.
- Fats protect organs from damage.
- Fats promote healthy skin and hair.
- Fat protects nerves by making up the largest part of the myelin sheath.
- Fat is used often to store foreign molecules that may be harmful to the body until they are metabolized excretion, accidental or intentional bloodletting, sweat, or hair growth.
Monday, April 30, 2007
What Is Fitness?
I think fitness is about energy, endurance, flexibility, strength, and seeing the physician for statistics. EEFSP
It is not about only looking good, being thin, or fitting into smaller jeans. First, you need to get in touch with yourself, largely from working out, to see how your energy, endurance, flexibility, strength are. What good is strength if you have no endurance? Taking care of a child, moving furniture or even walking would not last long. What good is endurance if you have no strength? You would be able to walk for miles, but not lift anything or hold onto something with your arms and support your weight to prevent failing. What good are endurance and strength if you have no flexibility and are as stiff as a block, not being able to bend or reach to get anything or have healthy, flexible muscles?
And what good is all of this if you have high blood pressure and cholesterol?
Incorporate twice-yearly physician visits, and EEFS into your workout, and feel your body. That is fitness.
My book Pocket Guide to Fitness is now available on http://www.authorhouse.com, www.amazon.com and http://www.bn.com/. Check out my Web site http://www.louizapatsis.com/!
It is not about only looking good, being thin, or fitting into smaller jeans. First, you need to get in touch with yourself, largely from working out, to see how your energy, endurance, flexibility, strength are. What good is strength if you have no endurance? Taking care of a child, moving furniture or even walking would not last long. What good is endurance if you have no strength? You would be able to walk for miles, but not lift anything or hold onto something with your arms and support your weight to prevent failing. What good are endurance and strength if you have no flexibility and are as stiff as a block, not being able to bend or reach to get anything or have healthy, flexible muscles?
And what good is all of this if you have high blood pressure and cholesterol?
Incorporate twice-yearly physician visits, and EEFS into your workout, and feel your body. That is fitness.
My book Pocket Guide to Fitness is now available on http://www.authorhouse.com, www.amazon.com and http://www.bn.com/. Check out my Web site http://www.louizapatsis.com/!
Thursday, April 12, 2007
Medicine Balls for the Waist
Pick a medicine ball that is a challenging weight and a doable weight. For each of these exercises, hold the medicine ball steadily about the height of your belly button.
1. Hold a medicine ball with both hands by the front of your waist. Keep your legs a little more than hip width apart and twist from side to side, for about 190 degrees slowly in each direction. Do four sets of ten repetitions.
2. Hold a medicine ball with both hands by the front of your waist. Keep your legs a little more than hip width apart. Drop down slowly until your medicine ball touches your shins. Come back up slowly. Do four sets of ten repetitions. Inhale when you come up and exhale when you bend.
3. Repeat [2.]. Twist when you bend forward so that the medicine ball touches the shin of the right leg, then come up slowly and repeat for the left leg. Do four sets of ten repetitions. One repetition includes touching each leg one time.
My book Pocket Guide to Fitness is now available on http://www.authorhouse.com, www.amazon.com and http://www.bn.com/. Check out my Web site http://www.louizapatsis.com!
1. Hold a medicine ball with both hands by the front of your waist. Keep your legs a little more than hip width apart and twist from side to side, for about 190 degrees slowly in each direction. Do four sets of ten repetitions.
2. Hold a medicine ball with both hands by the front of your waist. Keep your legs a little more than hip width apart. Drop down slowly until your medicine ball touches your shins. Come back up slowly. Do four sets of ten repetitions. Inhale when you come up and exhale when you bend.
3. Repeat [2.]. Twist when you bend forward so that the medicine ball touches the shin of the right leg, then come up slowly and repeat for the left leg. Do four sets of ten repetitions. One repetition includes touching each leg one time.
My book Pocket Guide to Fitness is now available on http://www.authorhouse.com, www.amazon.com and http://www.bn.com/. Check out my Web site http://www.louizapatsis.com!
Wednesday, April 04, 2007
Using Weights with Cardiovascular Machine Work
You can combine cardiovascular machine work with weights. You can easily use free weights and hold them, or do exercises such as biceps curls while on the treadmill, stairmaster or other cardiovascular machine.
You can use weight bars as well. An advanced move to use would be a heavy medicine ball. To start, holding it would man that you cannot lean on the cardiovascular machine. This means that your core - abdominal muscles and back muscles - will do more work. You may even sweat more just from not being able to lean on the cardiovascular machine. If you do an exercise such as pectoral muscle extensions or shoulder exercises with the medicine ball, you will burn more calories. Keeping stable and in balance, you will use more muscle fibers.
Using weights while on cardiovascular machines is also a great way to get off a plateau.
My book Pocket Guide to Fitness is now available on www.authorhouse.com, amazon.com and www.bn.com. Check out my Web site www.louizapatsis.com!
You can use weight bars as well. An advanced move to use would be a heavy medicine ball. To start, holding it would man that you cannot lean on the cardiovascular machine. This means that your core - abdominal muscles and back muscles - will do more work. You may even sweat more just from not being able to lean on the cardiovascular machine. If you do an exercise such as pectoral muscle extensions or shoulder exercises with the medicine ball, you will burn more calories. Keeping stable and in balance, you will use more muscle fibers.
Using weights while on cardiovascular machines is also a great way to get off a plateau.
My book Pocket Guide to Fitness is now available on www.authorhouse.com, amazon.com and www.bn.com. Check out my Web site www.louizapatsis.com!
Monday, March 19, 2007
Possible Three-Month Abdominal Exercise Program VI
Here are some more abdominal exercises. Rest for a day in between these exercises.
Day One:
This exercise may look simple. You can do it on a hard chair at home or at work. Sit up straight. Flex your feet, bend you legs 90 degrees, and have your knees close together. Bring up your feet up one or two inches over the ground. It is not so easy, right? Do this for four sets of ten repetitions.
Here is a harder version, to do once you can do the above exercise for at least four weeks. You may need to put your hands flat under your upper hamstrings with the palms facing down for support. Bring your legs up about an inch so that your thighs are 180 degrees out from your hip socket. Now bring your legs up one or two inches. This is really hard, right? Start off doing this for one set of ten repetitions until you can do four sets of ten repetitions.
Day Two: Pilates Plank
Get a mat and get on it face down. Have your arms 90 degrees down from your shoulders. Rest on your elbows and knees your thighs should be bent 90 degrees. Now straighten your legs. Rest your legs on your toes. Your legs should be close together, knees about two inches apart at most. Keep your back straight. Do not have your but higher than your back. Keep this position for ten seconds. Do this four times. Work up to ten times. This is another exercise that looks easier than it is.
Day Three:
Do abdominal crunches as per the first abdominal blog. Keep your legs straight up, at a 90 degree angle from your hips. This will vary the lower abdominal muscle fibers used.
Check out the Web site http://www.louizapatsis.com! My book Pocket Guide to Fitness will be available at www.authorhouse.com (best buy), www.amazon.com and http://www.bn.com in about three weeks.
Day One:
This exercise may look simple. You can do it on a hard chair at home or at work. Sit up straight. Flex your feet, bend you legs 90 degrees, and have your knees close together. Bring up your feet up one or two inches over the ground. It is not so easy, right? Do this for four sets of ten repetitions.
Here is a harder version, to do once you can do the above exercise for at least four weeks. You may need to put your hands flat under your upper hamstrings with the palms facing down for support. Bring your legs up about an inch so that your thighs are 180 degrees out from your hip socket. Now bring your legs up one or two inches. This is really hard, right? Start off doing this for one set of ten repetitions until you can do four sets of ten repetitions.
Day Two: Pilates Plank
Get a mat and get on it face down. Have your arms 90 degrees down from your shoulders. Rest on your elbows and knees your thighs should be bent 90 degrees. Now straighten your legs. Rest your legs on your toes. Your legs should be close together, knees about two inches apart at most. Keep your back straight. Do not have your but higher than your back. Keep this position for ten seconds. Do this four times. Work up to ten times. This is another exercise that looks easier than it is.
Day Three:
Do abdominal crunches as per the first abdominal blog. Keep your legs straight up, at a 90 degree angle from your hips. This will vary the lower abdominal muscle fibers used.
Check out the Web site http://www.louizapatsis.com! My book Pocket Guide to Fitness will be available at www.authorhouse.com (best buy), www.amazon.com and http://www.bn.com in about three weeks.
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