Excesses of Certain Vitamins and Minerals

Excess Vitamin A: Doses greater than 1000,000 mcg or 3000,000 IU daily can cause toxicity. Doses of 33,000 mg or 100,000 IU daily can cause chronic toxicity. Vitamin A toxicity includes irritability, weight loss, dry itchy skin in children and nausea, headache, diarrhea in adults.

Excess Vitamin C: More than 2,000 mcg daily can cause anemia, kidney stones, and diarrhea.

Excess Vitamin E: Do not take more than 800 to 1,000 mg daily.

Excess Copper: Can prevent the absorption of zinc.

Excess Iron: Can cause stomach distress, nausea, diarrhea, constipation, and high infection risk.

Zinc: Do not take more than 34 to 40 mg daily.

Some of this information was taken from Winning Sports Nutrition by Linda Houtkooper, PhD, RD, FACSM, Jaclyn Maurer Abbot, PhD, RD and Veronica Mullins, MS, RD, CSCS.

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.

Slow, Steady Breath

This is a short and sweet blog. I rarely breathe quickly, either while working out or getting up0set and angry. The stereotypes are partly true: I am Greek and a Leo. I voice my emotions usually and I think it is healthy. Hey, I am not an alcoholic or obese you one can be if emotions are always kept inside. I am not saying to curse in the middle of the street. But when appropriate, show your emotions.

I notice that I usually have slow, steady breathing, even in the middle of a hard repetition. Breathe deeply and steadily. The more you do so, the stronger your Center, the better your workout progress, and the healthier that you will be.

This pertains mostly to weight training. If you are doing interval, plyometric or really quick cardiovascular training, you may need to breathe quickly. Keep breathing deeply.

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.

More Abdominals: Lying Down and Swiss Ball

1. Lie down on your back. Keep your lower back touching the floor at all times. This is a large part of your workout for your lower abdominal muscles. Lift your legs about four inches from the floor. Bring up one leg at a time so that your knee is right above your waist. You can touch your knees or not. Alternate legs. Do five sets of ten repetitions.

2. Lie down with your tummy on the Swiss ball. Put the palms of your hand on the floor. Do not lock your elbows. Move forward so that your thighs are over the Swiss ball. Move the Swiss ball toward and away from your waist with your thighs. You can also do this with your shins. Keep your body and Swiss ball as steady as possible. Do five sets of ten repetitions. Doing this exercise one leg at a time is harder.

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.BarnesandNoble.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.