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.
Wednesday, October 17, 2007
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.
Monday, March 12, 2007
Possible Three-Month Leg Exercise Program IV
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.
1. Do lunges one time a week. See the lunges blog.
2. Matt Exercise “It-Seems-Easy-But-It-Is-Not-Exercise
This exercise is great for abdominal muscles, leg muscles and glute muscles. Place your left knee on the mat. Place your left palm flat on the floor by you. Keep your left arm straight. Do not lock your elbow. Rest on this hand. Bend your body only as much as our need to when you rest on your hand. Bring your right leg bent so that your thigh is parallel to you right hip socket. Straighten and then bend your leg. Do this for two sets of ten repetitions. You read correctly – two sets of ten repetitions. This exercise seems easy, but it most likely will not be easy for you. Change legs and repeat.
Next, keep your right leg straight. Do not lock the knee. Do circles of about six inches in diameter forward, and then backward. Do each direction for two sets of ten repetitions.
Change legs and repeat.
3. Lie down on your left side. Put an elastic ban around your ankles. You can leave your left arm straight and rest your head on it, or bend your elbow and rest your head on your left hand. Keep your legs straight. Do not bend your knees. Bring your right leg up. Exhale when you bring your leg up, and bring it down, inhaling, without touching your legs. Do four sets of ten repetitions. Change sides and legs and repeat.
Rest your legs one day between each exercise or set of exercises. This does not include aerobic and cardiovascular work that you do.
1. Do lunges one time a week. See the lunges blog.
2. Matt Exercise “It-Seems-Easy-But-It-Is-Not-Exercise
This exercise is great for abdominal muscles, leg muscles and glute muscles. Place your left knee on the mat. Place your left palm flat on the floor by you. Keep your left arm straight. Do not lock your elbow. Rest on this hand. Bend your body only as much as our need to when you rest on your hand. Bring your right leg bent so that your thigh is parallel to you right hip socket. Straighten and then bend your leg. Do this for two sets of ten repetitions. You read correctly – two sets of ten repetitions. This exercise seems easy, but it most likely will not be easy for you. Change legs and repeat.
Next, keep your right leg straight. Do not lock the knee. Do circles of about six inches in diameter forward, and then backward. Do each direction for two sets of ten repetitions.
Change legs and repeat.
3. Lie down on your left side. Put an elastic ban around your ankles. You can leave your left arm straight and rest your head on it, or bend your elbow and rest your head on your left hand. Keep your legs straight. Do not bend your knees. Bring your right leg up. Exhale when you bring your leg up, and bring it down, inhaling, without touching your legs. Do four sets of ten repetitions. Change sides and legs and repeat.
Rest your legs one day between each exercise or set of exercises. This does not include aerobic and cardiovascular work that you do.
Saturday, March 10, 2007
Marathon Training
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.
If you would like to run a good time in the Marathon, you need to train months ahead of time. Some people start three months ahead of time. I recommend six months, especially if you are a beginner. First, get clearance from a physician. It is a good idea to see her or him a week or so before the race as well.
In summary, start running about four days a week. If you have never ran more than five miles, it would be a good idea to train for a half marathon first. I did my first marathon with no training, with a goal to finish, and I did, even after little sleep, but I had trained in a gym for five solid years and knew my capabilities. Use what is on this blog to get close to your body and "hear" what it can do.
If you have run more than five miles and you are training for a marathon, start training for a month running five miles four days a week, about six months before the marathon the first month of training. Up this to running seven miles four days a week for two weeks, and then 10 miles four days a week for two weeks. For a month, run 10 miles two days a week and 12 miles two days a week for a month. Then run 15 miles three days a week and 12 miles one day a week for a month. Slow down during the last month of training. Run 15 miles two days a week and 12 miles two days a week for three weeks. For the last week of training, run ten miles four days a week. Include one long run of at least 20 miles at the beginning of this last month to get yourself ready for the marathon. Make sure to eat starchy carbohydrates before each run.
There are different combinations of these runs. Ask a veteran marathoner. Get a coach. Above all, do what feels right for you. You may feel you need to lose weight. Do so until you get to your comfortable running weight for your time goal.
Keep up with your weight training before the race. You may not want to bulk up and add weight to your running weight. You will want to keep your muscles toned. Most muscles will work in some way during the race.
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.
If you would like to run a good time in the Marathon, you need to train months ahead of time. Some people start three months ahead of time. I recommend six months, especially if you are a beginner. First, get clearance from a physician. It is a good idea to see her or him a week or so before the race as well.
In summary, start running about four days a week. If you have never ran more than five miles, it would be a good idea to train for a half marathon first. I did my first marathon with no training, with a goal to finish, and I did, even after little sleep, but I had trained in a gym for five solid years and knew my capabilities. Use what is on this blog to get close to your body and "hear" what it can do.
If you have run more than five miles and you are training for a marathon, start training for a month running five miles four days a week, about six months before the marathon the first month of training. Up this to running seven miles four days a week for two weeks, and then 10 miles four days a week for two weeks. For a month, run 10 miles two days a week and 12 miles two days a week for a month. Then run 15 miles three days a week and 12 miles one day a week for a month. Slow down during the last month of training. Run 15 miles two days a week and 12 miles two days a week for three weeks. For the last week of training, run 10 miles four days a week. Include one long run of at least 20 miles at the beginning of this last month to get yourself ready for the marathon. Make sure to eat starchy carbohydrates before each run.
There are different combinations of these runs. Ask a veteran marathoner. Get a coach. Above all, do what feels right for you. You may feel you need to lose weight. Do so until you get to your comfortable running weight for your time goal.
Keep up with your weight training before the race. You may not want to bulk up and add weight to your running weight. You will want to keep your muscles toned. Most muscles will work in some way during the race. Keep up with your cardiovascular training. Swimming is good to do.
There are many programs out there. Here is one resource from the New York Road Runners Club: http://www.ingnycmarathon.org/training/trainingprogram.php .
Here is what not to do:
Do not weight train three days before the Marathon, especially large muscles like the quadriceps or hamstrings. No matter how trained you are, you will feel it on race day, in ways that you do not like!
Do not wear old, tight sneakers. No matter how trained you are, you will feel it!
Do not have long toenails. No matter how trained you are, you will be in danger of having a loose toenail which will fall off eventually. Your old toenail will regrow, but the loose one will hurt during the race. This happened to me in two races. One was a marathon. Where would you be without me telling you my tips?
After the Marathon, do not run for at least five days. Let your muscles rest and rebuild. It is a good idea, two days after the race, to do some light cardiovascular work, especially if you are used to it, or swim, so your muscles will not “crash” and so your blood circulation will keep flowing. This last sentence is guided more by my intuition and experience than science! Doing some kind of workout the week after the marathon will also keep your confidence high and not allow you to slump mentally or physically!
If you would like to run a good time in the Marathon, you need to train months ahead of time. Some people start three months ahead of time. I recommend six months, especially if you are a beginner. First, get clearance from a physician. It is a good idea to see her or him a week or so before the race as well.
In summary, start running about four days a week. If you have never ran more than five miles, it would be a good idea to train for a half marathon first. I did my first marathon with no training, with a goal to finish, and I did, even after little sleep, but I had trained in a gym for five solid years and knew my capabilities. Use what is on this blog to get close to your body and "hear" what it can do.
If you have run more than five miles and you are training for a marathon, start training for a month running five miles four days a week, about six months before the marathon the first month of training. Up this to running seven miles four days a week for two weeks, and then 10 miles four days a week for two weeks. For a month, run 10 miles two days a week and 12 miles two days a week for a month. Then run 15 miles three days a week and 12 miles one day a week for a month. Slow down during the last month of training. Run 15 miles two days a week and 12 miles two days a week for three weeks. For the last week of training, run ten miles four days a week. Include one long run of at least 20 miles at the beginning of this last month to get yourself ready for the marathon. Make sure to eat starchy carbohydrates before each run.
There are different combinations of these runs. Ask a veteran marathoner. Get a coach. Above all, do what feels right for you. You may feel you need to lose weight. Do so until you get to your comfortable running weight for your time goal.
Keep up with your weight training before the race. You may not want to bulk up and add weight to your running weight. You will want to keep your muscles toned. Most muscles will work in some way during the race.
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.
If you would like to run a good time in the Marathon, you need to train months ahead of time. Some people start three months ahead of time. I recommend six months, especially if you are a beginner. First, get clearance from a physician. It is a good idea to see her or him a week or so before the race as well.
In summary, start running about four days a week. If you have never ran more than five miles, it would be a good idea to train for a half marathon first. I did my first marathon with no training, with a goal to finish, and I did, even after little sleep, but I had trained in a gym for five solid years and knew my capabilities. Use what is on this blog to get close to your body and "hear" what it can do.
If you have run more than five miles and you are training for a marathon, start training for a month running five miles four days a week, about six months before the marathon the first month of training. Up this to running seven miles four days a week for two weeks, and then 10 miles four days a week for two weeks. For a month, run 10 miles two days a week and 12 miles two days a week for a month. Then run 15 miles three days a week and 12 miles one day a week for a month. Slow down during the last month of training. Run 15 miles two days a week and 12 miles two days a week for three weeks. For the last week of training, run 10 miles four days a week. Include one long run of at least 20 miles at the beginning of this last month to get yourself ready for the marathon. Make sure to eat starchy carbohydrates before each run.
There are different combinations of these runs. Ask a veteran marathoner. Get a coach. Above all, do what feels right for you. You may feel you need to lose weight. Do so until you get to your comfortable running weight for your time goal.
Keep up with your weight training before the race. You may not want to bulk up and add weight to your running weight. You will want to keep your muscles toned. Most muscles will work in some way during the race. Keep up with your cardiovascular training. Swimming is good to do.
There are many programs out there. Here is one resource from the New York Road Runners Club: http://www.ingnycmarathon.org/training/trainingprogram.php .
Here is what not to do:
Do not weight train three days before the Marathon, especially large muscles like the quadriceps or hamstrings. No matter how trained you are, you will feel it on race day, in ways that you do not like!
Do not wear old, tight sneakers. No matter how trained you are, you will feel it!
Do not have long toenails. No matter how trained you are, you will be in danger of having a loose toenail which will fall off eventually. Your old toenail will regrow, but the loose one will hurt during the race. This happened to me in two races. One was a marathon. Where would you be without me telling you my tips?
After the Marathon, do not run for at least five days. Let your muscles rest and rebuild. It is a good idea, two days after the race, to do some light cardiovascular work, especially if you are used to it, or swim, so your muscles will not “crash” and so your blood circulation will keep flowing. This last sentence is guided more by my intuition and experience than science! Doing some kind of workout the week after the marathon will also keep your confidence high and not allow you to slump mentally or physically!
Wednesday, March 07, 2007
Caffeine
Caffeine has been shown in some studies to have adverse effects on the human body, while other studies show no significant or beneficial effects. Do your research on such Web sites as www.pubmed.gov, www.nih.gov, www.cdc.gov, www.webmd.com, and on Yahoo! and Google.
Caffeine is a stimulant of the central nervous system (CNS), having the effect of temporarily reducing drowsiness and restoring alertness. This is useful for some people while studying, working and driving. Beverages containing caffeine include coffee, tea, many soda drinks, and some energy drinks. They are very popular.
According to Wikipedia, caffeine is the most widely-used psychoactive substance, and it is legal. Caffeine is used to prevent lung disorders of newborns, and has been shown to reduce the risk of developing Parkinson's disease. Caffeine has been shown to increase blood pressure. See http://preventdisease.com/news/articles/062305_caffeine_bp.shtml and http://www.webmd.com/hypertension-high-blood-pressure/news/20020517/caffeines-effect-on-blood-pressure.
On the other hand, caffeine can be useful in treating patients with hypotension, as was shown in the medical journal article "Caffeinated Beverage Intake and the Risk of Heart Disease Mortality in the Elderly: a Prospective Analysis" by Greenberg J.A., Dunbar C.C., Schnoll R., Kokolis R., Kokolis S., and Kassotis J., published in the American Journal of Clinical Nutrition on February 2007, volume 85, number 2, pages 392to 398. Some studies have shown that caffeine boosts metabolism and so would be beneficial to take before a workout. You can try this for yourself.
Different foods have different effects on different people. However, you should not feel you need to use this or supplements to be healthy and fit and to sustain being healthy and fit.
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 andhttp://www.bn.com/ in about three weeks.
Caffeine is a stimulant of the central nervous system (CNS), having the effect of temporarily reducing drowsiness and restoring alertness. This is useful for some people while studying, working and driving. Beverages containing caffeine include coffee, tea, many soda drinks, and some energy drinks. They are very popular.
According to Wikipedia, caffeine is the most widely-used psychoactive substance, and it is legal. Caffeine is used to prevent lung disorders of newborns, and has been shown to reduce the risk of developing Parkinson's disease. Caffeine has been shown to increase blood pressure. See http://preventdisease.com/news/articles/062305_caffeine_bp.shtml and http://www.webmd.com/hypertension-high-blood-pressure/news/20020517/caffeines-effect-on-blood-pressure.
On the other hand, caffeine can be useful in treating patients with hypotension, as was shown in the medical journal article "Caffeinated Beverage Intake and the Risk of Heart Disease Mortality in the Elderly: a Prospective Analysis" by Greenberg J.A., Dunbar C.C., Schnoll R., Kokolis R., Kokolis S., and Kassotis J., published in the American Journal of Clinical Nutrition on February 2007, volume 85, number 2, pages 392to 398. Some studies have shown that caffeine boosts metabolism and so would be beneficial to take before a workout. You can try this for yourself.
Different foods have different effects on different people. However, you should not feel you need to use this or supplements to be healthy and fit and to sustain being healthy and fit.
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 andhttp://www.bn.com/ in about three weeks.
Cellulite
You see posters in pharmacies and other stores on how to get rid of cellulite, especially in Europe. Women of all ages and sizes, as women can see in locker rooms, have varying degrees of cellulite. Many so-called solutions to cellulite ranging from lotions to surgery exist. You can easily search for this online.
Conclusions on what cellulite is exactly have not been made. In fact, only 79 medical articles come up if plugging in "cellulite" in the search box of www.pubmed.gov, and not all of these articles have to do with cellulite. Some have to do with cellulitis, for instance. Cellulite appears when fat protrudes through connective tissue. The condition may largely be genetic, which is one reason that dieting, exercise and cosmetic lotions and procedures usually do not work. Diet and exercise will reduce fat in general, and so can reduce cellulite. Increasing muscle will also decrease the appearance of cellulite to an extent, and to a varying degree for different people and taking into account But often, especially in women, if a low body fat percentage cannot guarantee no cellulite. Thin people can have it. Women have it more often than men. One study suggests "Current evidence suggests that structural differences in fat architecture between the sexes account for its appearance". The study title is "Cellulite: Is There a Role for Injectables?", and it was written by Rotunda AM, Avram MM, and Avram AS. It was published in the Journal of Cosmetic Laser Therapy in December 2005, volume 7, numbers 3 to 4, pages 147 to 154.
Mesotherapy, employ the technique of multiple injections of pharmaceutical and homeopathic medications, plant extracts, vitamins, and other ingredients into the subcutaneous fat, has been found by at least one study to have some effectiveness. The study is "Histological Cha nges Associated with Mesotherapy for Fat Dissolution" by Rose PT and Morgan M, published in the Journal of Cosmetic Laser Therapy in March 2005, volume 7, number1, pages 17 to 19.
Conclusions from the medical study "Effect of Weight Loss on Cellulite: Gynoid Lypodystrophy" is: "Conclusions: Cellulite is a complex condition, and treatments such as weight loss have variable effects on the improvement or worsening of this condition. Additional studies are required to understand how the factors that influence and modulate cellulite severity, particularly those at the level of the subcutaneous tissue septa, can be manipulated to improve this condition". The study is by Smalls LK, Hicks M, and Passeretti D, et al. in Plastic Reconstructive Surgery August 2006 edition, volume 118, number 2, pages 510 to 516.
Looking over the first page of cellulite medical journal articles on PubMed, I found the techniques of the VelaSmooth system and Triactive system to be effective, although only 20 patients were studied. These procedures cost a significant amount, so keep this in mind when doing research. This study was called "A single center, randomized, comparative, prospective clinical study to determine the efficacy of the VelaSmooth system versus the Triactive system for the treatment of cellulite" was written by Nootheti PK, Magpantay A, Yosowitz G, Calderon S. and Goldman MP and was published in Lasers Surgery Medicine, in the December 2006 edition, volume 38, number 10, pages 908 to 912. This is not a product endorsement.
A main point of this blog is to first love your body, and to take care of your health. Go for your physicals. Be and stay in shape. If you have a little cellulite, it is not the end of the world. I happen to think that some of it is feminine and cute. Little babies usually have it. Do your research and have a good attitude.
Some information for this blog was obtained from http://en.wikipedia.org/wiki/Cellulite.
Check out my Web site http://www.louizapatsis.com/! My book Pocket Guide to Fitness will be available at www.authorhouse.com (best buy), www.amazon.com andhttp://www.bn.com/ in about three weeks.
Conclusions on what cellulite is exactly have not been made. In fact, only 79 medical articles come up if plugging in "cellulite" in the search box of www.pubmed.gov, and not all of these articles have to do with cellulite. Some have to do with cellulitis, for instance. Cellulite appears when fat protrudes through connective tissue. The condition may largely be genetic, which is one reason that dieting, exercise and cosmetic lotions and procedures usually do not work. Diet and exercise will reduce fat in general, and so can reduce cellulite. Increasing muscle will also decrease the appearance of cellulite to an extent, and to a varying degree for different people and taking into account But often, especially in women, if a low body fat percentage cannot guarantee no cellulite. Thin people can have it. Women have it more often than men. One study suggests "Current evidence suggests that structural differences in fat architecture between the sexes account for its appearance". The study title is "Cellulite: Is There a Role for Injectables?", and it was written by Rotunda AM, Avram MM, and Avram AS. It was published in the Journal of Cosmetic Laser Therapy in December 2005, volume 7, numbers 3 to 4, pages 147 to 154.
Mesotherapy, employ the technique of multiple injections of pharmaceutical and homeopathic medications, plant extracts, vitamins, and other ingredients into the subcutaneous fat, has been found by at least one study to have some effectiveness. The study is "Histological Cha nges Associated with Mesotherapy for Fat Dissolution" by Rose PT and Morgan M, published in the Journal of Cosmetic Laser Therapy in March 2005, volume 7, number1, pages 17 to 19.
Conclusions from the medical study "Effect of Weight Loss on Cellulite: Gynoid Lypodystrophy" is: "Conclusions: Cellulite is a complex condition, and treatments such as weight loss have variable effects on the improvement or worsening of this condition. Additional studies are required to understand how the factors that influence and modulate cellulite severity, particularly those at the level of the subcutaneous tissue septa, can be manipulated to improve this condition". The study is by Smalls LK, Hicks M, and Passeretti D, et al. in Plastic Reconstructive Surgery August 2006 edition, volume 118, number 2, pages 510 to 516.
Looking over the first page of cellulite medical journal articles on PubMed, I found the techniques of the VelaSmooth system and Triactive system to be effective, although only 20 patients were studied. These procedures cost a significant amount, so keep this in mind when doing research. This study was called "A single center, randomized, comparative, prospective clinical study to determine the efficacy of the VelaSmooth system versus the Triactive system for the treatment of cellulite" was written by Nootheti PK, Magpantay A, Yosowitz G, Calderon S. and Goldman MP and was published in Lasers Surgery Medicine, in the December 2006 edition, volume 38, number 10, pages 908 to 912. This is not a product endorsement.
A main point of this blog is to first love your body, and to take care of your health. Go for your physicals. Be and stay in shape. If you have a little cellulite, it is not the end of the world. I happen to think that some of it is feminine and cute. Little babies usually have it. Do your research and have a good attitude.
Some information for this blog was obtained from http://en.wikipedia.org/wiki/Cellulite.
Check out my Web site http://www.louizapatsis.com/! My book Pocket Guide to Fitness will be available at www.authorhouse.com (best buy), www.amazon.com andhttp://www.bn.com/ in about three weeks.
Sunday, March 04, 2007
"Where Do I Start to Get Results?"
On these blogs, I have written how you can eat what you want without gaining weight, increasing metabolism and knowing when you feel real pain or lazy pain. Some of you may think that this is unbelievable, or that you yourselves can never do it.
How do I start?" you may ask. Read the blogs. Buy my book Pocket Guide to Fitness, that will be on www.authorhouse.com, www.amazon.com and www.bn.com in about two weeks. Read it two times. Internalize it. Live it. You will see results.
You need to be grateful for your body, take the first step, acknowledge and appreciate yourself, commit to a future goal, which may be vague in the beginning of your workout adventure, and listen to your body.
In the beginning of your workout adventure, you will need to sweat. Do the aerobic and cardiovascular work, and lift the weights. Drink plenty of water. Work through the pain. Weeks later, get off the plateaus. Challenge yourself. Listen to your body.
How do I start?" you may ask. Read the blogs. Buy my book Pocket Guide to Fitness, that will be on www.authorhouse.com, www.amazon.com and www.bn.com in about two weeks. Read it two times. Internalize it. Live it. You will see results.
You need to be grateful for your body, take the first step, acknowledge and appreciate yourself, commit to a future goal, which may be vague in the beginning of your workout adventure, and listen to your body.
In the beginning of your workout adventure, you will need to sweat. Do the aerobic and cardiovascular work, and lift the weights. Drink plenty of water. Work through the pain. Weeks later, get off the plateaus. Challenge yourself. Listen to your body.
Thursday, March 01, 2007
The Pilates Method
Joseph Hubertus Pilates, a gymnast of Greek and German parents, in the early 20th century, developed several exercise to strengthen what he called the "core" muscles of the abdomen, back, hips and buttocks. These muscles are important in balancing and in serving as stabilizers for many moves of other muscles such as the arms and legs muscles. He wrote Return to Life through Contrology and Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education.
Many Pilates studios have popped up, especially in the past ten years. They offer instruction in matt exercises as well as with the Pilates reformer, a machine with bands and movable parts to assist in Pilates movements. A person must do research as to how qualified instructors are and how comprehensive classes are, and what level classes are appropriate.
Pilates is great for many reasons:
1. Your mind will be developed in the Pilates principles of mind over matter, breathing, centering, concentration, control, precision and fluidity. (See http://en.wikipedia.org/wiki/The_Pilates_Principles)
2. Your mind will be developed in working through pain, especially in the beginning, and in producing slow, flowing movements.
3. It is important for overall strength and for the spine to strengthen the core muscles.
4. Many Pilates moves "hit" muscles in unique ways and work on muscle fibers not used in other exercises.
5. Doing Pilates exercises is great for getting off a plateau. (See the first blog.)
Some disadvantages of Pilates include:
1. Doing Pilates exercises does not provide for an aerobic workout.
2. Doing Pilates exercises does not provide for a workout of non-core muscles, and so is not an overall strength workout.
3. Doing Pilates exercises can develop oversized muscular midsection, sometimes even diminishing the waist-to-hip ratio. Ladies especially may not like this. This would occur, however, only if someone use Pilates for at least an hour five days a week or so and did not balance it with other exercises, such as internal oblique and external oblique exercises.
Pilates exercises are definitely worth a try! See if they are right for you! You can easily do library or Internet research on Pilates. 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.
Tuesday, February 27, 2007
Kenn Kihiu’s Dance X DVD "Everybody's Workout"
I watched Kenn Kihiu’s Dance X "Everybody's Workout" DVD. Generally, I thought it was a great DVD. It is a wonderful workout, especially for beginner and intermediate exercisers. As with every workout, consult a physician first. The workout will keep your heart rate up and will target many muscles of your body. Staying with the workout for weeks may well increase your energy level, as you see the workout get easier and easier.
There are some areas that can take some improvement. I will list what I liked a lot first.
Kenn is a man who seems to really care about people and to be excited to show people his fitness tips and workout moves.
The music is great — I found it hard to sit still. I also liked the ethnic music intertwined with the house and techno beats, such as the Irish and Latin tunes.
The workout is easy to understand and fun!
I liked the people’s testimonies, colors of the DVD such as in people’s clothes, and the upbeat feel of the DVD.
The nutrition tips were simple and great.
Some subtle variations of moves target different muscle fibers in a muscle group, enhancing the workout and future muscle definition. One subtle type of variation is varying the arms’ and hip’s level while exercising certain moves.
Several moves of the legs lead to a great oblique workout.
Some areas for improvement:
I would like to see more credentials on Kenn’s part.
I would like to see a follow-up DVD with more original and difficult moves, and with moves on the floor or against the wall for resistance. He can even incorporate light weights to use with the moves!
Some muscles like the neck and back could be used more, since in the beginning of the DVD Ken said each muscle would be used.
More specific stretches could be done before and after the workout.
I would love to see more and varied dance movements.
A wider variety of beginner to advanced abdominal movements can be shown.
In one or two moves, Kenn did not specify if the lower body should move. Some dancers kept steady in the lower part of their bodies, while others moved their hips and even legs slightly.
I do not believe that people need supplements like juice, except for once in a while, if they eat a good diet.
Overall, I think this is a great workout, especially for beginner and intermediate exercises. It is mainly an aerobic workout. Where the heart rate is increased in some instances, the workout can be considered cardiovascular. The workout should be combined with at least three days a week of resistance weight training. Building muscle will increase endurance and strength, and speed up the metabolism. Aerobic workouts and weight training should be used together. This is a good buy, and I look forward to a follow-up DVD. To order, go to http://grouponefitness.com/dancex/.
Check out my 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.
There are some areas that can take some improvement. I will list what I liked a lot first.
Kenn is a man who seems to really care about people and to be excited to show people his fitness tips and workout moves.
The music is great — I found it hard to sit still. I also liked the ethnic music intertwined with the house and techno beats, such as the Irish and Latin tunes.
The workout is easy to understand and fun!
I liked the people’s testimonies, colors of the DVD such as in people’s clothes, and the upbeat feel of the DVD.
The nutrition tips were simple and great.
Some subtle variations of moves target different muscle fibers in a muscle group, enhancing the workout and future muscle definition. One subtle type of variation is varying the arms’ and hip’s level while exercising certain moves.
Several moves of the legs lead to a great oblique workout.
Some areas for improvement:
I would like to see more credentials on Kenn’s part.
I would like to see a follow-up DVD with more original and difficult moves, and with moves on the floor or against the wall for resistance. He can even incorporate light weights to use with the moves!
Some muscles like the neck and back could be used more, since in the beginning of the DVD Ken said each muscle would be used.
More specific stretches could be done before and after the workout.
I would love to see more and varied dance movements.
A wider variety of beginner to advanced abdominal movements can be shown.
In one or two moves, Kenn did not specify if the lower body should move. Some dancers kept steady in the lower part of their bodies, while others moved their hips and even legs slightly.
I do not believe that people need supplements like juice, except for once in a while, if they eat a good diet.
Overall, I think this is a great workout, especially for beginner and intermediate exercises. It is mainly an aerobic workout. Where the heart rate is increased in some instances, the workout can be considered cardiovascular. The workout should be combined with at least three days a week of resistance weight training. Building muscle will increase endurance and strength, and speed up the metabolism. Aerobic workouts and weight training should be used together. This is a good buy, and I look forward to a follow-up DVD. To order, go to http://grouponefitness.com/dancex/.
Check out my 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.
Friday, February 23, 2007
Is Barbecued Meat Bad for You?
Yes, barbecued meat can be bad for you, especially if it is full of black burnt pieces of meat, also in overly well-done meats, or charcoal. Chemicals in meat, that are often harmful in themselves, are made more reactive when superheated. Burnt pieces of meat can stay in our digestive systems for a long time, subjecting us to these often cancer-causing chemicals.
Different for ms of the blood enzyme Cytochrome 450 are activated, and can cause over- or underproduction of various chemicals, sometimes leading to cancer. Many possible cancer-causing molecules are changed to forms that can easily intercalate or combine with deoxyribonucleic acid (DNA) and can cause one of the two mutations need to form cancer, if they are not corrected by certain DNA enzymes. These enzymes already work every day to correct naturally-occurring mutations. Excessive induction of Cytochrome P450 can lead to porphyria, characterized by excessive accumulation of intermediates in the heme biosynthetic pathway. If people are taking medication, it can interact with these compounds in a harmful way.
Charcoal-broiled meat is a source of some polycyclic aromatic hydrocarbons that intercalate with DNA, sometimes leading to cancer, along with other factors. Some polycyclic hydrocarbons induce some cytochrome enzymes.
Information for the above was obtained from: Curtis D. Klaassen, Mary O. Amdur and John Doull, eds. 1996. Casarett and Doull’s Toxicology: The Basic Science of Poisons. Fifth Edition. New York, NY: McGraw-Hill, 151 and 159.
Heterocyclic amines are other possible cancer-causing molecules found in cooked meats. Knize, MG, Dolbeare FA, Cunningham PL, and Felton JS. Princess Takamatsu Symp.1995;23:30-8).
Carcinogens are often more active when heated to the high temperatures of barbecuing. A 1999 study found that what sauce you cook with affects carcinogens, and found that barbecue sauce can increase amounts of harmful chemicals in barbecued meat. Beef steaks marinated with teriyaki sauce had 45% and 67% lower pyridine (PhIP) level at 10 minutes and 15 minutes of cooking time, and 44% and 60% lower quinoxaline (MeIQx) levels at 10 minutes and 15 minutes, respectively, than unmarinated meat. Turmeric-garlic sauce –cooked meats showed lower levels of PhIP and MeIQx. Marinating with barbecue sauce caused a 2.9- and 1.9-fold increase in PhIP and a 4- and 2.9-fold increase in MeIQx at 10 and 15 minutes, respectively.
The above information was taken from: Mottier P, Parisod V, Turesky RJ. Quantitative determination of polycyclic aromatic hydrocarbons in barbecued meat sausages by gas chromatography coupled to mass spectrometry. J Agric Food Chem. 2000 Apr;48(4):1160-6.
If you have questions bout any molecules mentioned, look them up at www.pubmed.gov, www.wikipedia.org, or on Yahoo and Google.
Check out my Web site www.louizapatsis.com! My book Pocket Guide to Fitness will be out shortly, and will be available at www.authorhouse.com (best buy), www.amazon.com and www.bn.com.
Different for ms of the blood enzyme Cytochrome 450 are activated, and can cause over- or underproduction of various chemicals, sometimes leading to cancer. Many possible cancer-causing molecules are changed to forms that can easily intercalate or combine with deoxyribonucleic acid (DNA) and can cause one of the two mutations need to form cancer, if they are not corrected by certain DNA enzymes. These enzymes already work every day to correct naturally-occurring mutations. Excessive induction of Cytochrome P450 can lead to porphyria, characterized by excessive accumulation of intermediates in the heme biosynthetic pathway. If people are taking medication, it can interact with these compounds in a harmful way.
Charcoal-broiled meat is a source of some polycyclic aromatic hydrocarbons that intercalate with DNA, sometimes leading to cancer, along with other factors. Some polycyclic hydrocarbons induce some cytochrome enzymes.
Information for the above was obtained from: Curtis D. Klaassen, Mary O. Amdur and John Doull, eds. 1996. Casarett and Doull’s Toxicology: The Basic Science of Poisons. Fifth Edition. New York, NY: McGraw-Hill, 151 and 159.
Heterocyclic amines are other possible cancer-causing molecules found in cooked meats. Knize, MG, Dolbeare FA, Cunningham PL, and Felton JS. Princess Takamatsu Symp.1995;23:30-8).
Carcinogens are often more active when heated to the high temperatures of barbecuing. A 1999 study found that what sauce you cook with affects carcinogens, and found that barbecue sauce can increase amounts of harmful chemicals in barbecued meat. Beef steaks marinated with teriyaki sauce had 45% and 67% lower pyridine (PhIP) level at 10 minutes and 15 minutes of cooking time, and 44% and 60% lower quinoxaline (MeIQx) levels at 10 minutes and 15 minutes, respectively, than unmarinated meat. Turmeric-garlic sauce –cooked meats showed lower levels of PhIP and MeIQx. Marinating with barbecue sauce caused a 2.9- and 1.9-fold increase in PhIP and a 4- and 2.9-fold increase in MeIQx at 10 and 15 minutes, respectively.
The above information was taken from: Mottier P, Parisod V, Turesky RJ. Quantitative determination of polycyclic aromatic hydrocarbons in barbecued meat sausages by gas chromatography coupled to mass spectrometry. J Agric Food Chem. 2000 Apr;48(4):1160-6.
If you have questions bout any molecules mentioned, look them up at www.pubmed.gov, www.wikipedia.org, or on Yahoo and Google.
Check out my Web site www.louizapatsis.com! My book Pocket Guide to Fitness will be out shortly, and will be available at www.authorhouse.com (best buy), www.amazon.com and www.bn.com.
Thursday, February 22, 2007
What Do You See?
When you see a gym, what do you see? Do you see a center for torture? Do you see business that you would rather not start and do not think that you will ever finish?
When I see a staircase I get excited! I see potential - a place to exercise. If it is outdoors, especially if the scenery is pretty, I see an exciting new place to exercise. Go - one at a time, two at a time, and three at a time. Unless I have just drunk a lot of juice or coffee, or have just eaten more than a snack, or have a big injury, I never take the escalator. Why do that? Am I old? No! Am I sick? No!
Take advantage of natural ways to exercise. Transform what you see first and then see what arises. This, like everything, requires the yin - yang approach. Intend and receive that you will transform how you see things and that this will transform what you do, and also do it, all in a balance!
Check out my Web site at www.louizapatsis.com! My new book Pocket Guide to Fitness will be out shortly. It will be available at www.authorhouse.com (for the best value), www.amazon.com, and www.bn.com.
When I see a staircase I get excited! I see potential - a place to exercise. If it is outdoors, especially if the scenery is pretty, I see an exciting new place to exercise. Go - one at a time, two at a time, and three at a time. Unless I have just drunk a lot of juice or coffee, or have just eaten more than a snack, or have a big injury, I never take the escalator. Why do that? Am I old? No! Am I sick? No!
Take advantage of natural ways to exercise. Transform what you see first and then see what arises. This, like everything, requires the yin - yang approach. Intend and receive that you will transform how you see things and that this will transform what you do, and also do it, all in a balance!
Check out my Web site at www.louizapatsis.com! My new book Pocket Guide to Fitness will be out shortly. It will be available at www.authorhouse.com (for the best value), www.amazon.com, and www.bn.com.
"Where do I start?" Create Your Future!
Many of you will get stopped by thinking where to start! This can be overwhelming for fitness, as for a new life transformation, studies, a new home, and more! The answer is usually to take the first step. Live into your commitment that you see for the future. Know that each step counts and you start - now!
Create what you want your future to look like and start. This can be consulting with a physician and personal trainer, which I advise to do for anyone first starting to work out or for anyone one time a year, even if they are a physician or personal trainer! It can be walking instead of driving to work or doing 50 abdominal crunches a day while watching your favorite television program every other night.
Use everything you learned in these blogs like being grateful for your body and your actions, being committed, and being creative.
Come on, come one, take that first step - now! You can do it! Do not lie to yourself that you can't!
Check out my Web site at www.louizapatsis.com! My new book Pocket Guide to Fitness will be out shortly. It will be available at www.authorhouse.com (for the best value), www.amazon.com, and www.bn.com.
Create what you want your future to look like and start. This can be consulting with a physician and personal trainer, which I advise to do for anyone first starting to work out or for anyone one time a year, even if they are a physician or personal trainer! It can be walking instead of driving to work or doing 50 abdominal crunches a day while watching your favorite television program every other night.
Use everything you learned in these blogs like being grateful for your body and your actions, being committed, and being creative.
Come on, come one, take that first step - now! You can do it! Do not lie to yourself that you can't!
Check out my Web site at www.louizapatsis.com! My new book Pocket Guide to Fitness will be out shortly. It will be available at www.authorhouse.com (for the best value), www.amazon.com, and www.bn.com.
Saturday, February 17, 2007
Do Not Overeat! Here Is What Else You Can Do!
Everyone loves to eat. Most people do some emotional eating. I am not saying to not enjoy that silky lobster and butter sauce or those popping berries atop the whipped cream of your dessert once in a while. This blog is about getting in touch with your body and feeling your needs and what you can eat or not. But do cut down on your emotional eating until it is not the major way you eat.
One thing to think about is that millions of people, and many of them children, are starving and cannot get their basic nutrients. Yet many people in First World countries throw out lots of good food every day. Why don't you calculate how much money you spend on food each day on average, and how much you would save if you cut down on emotional eating. Do this for four weeks. Then take that money each week and give it to a children's charity.
Bread for the World Institute "seeks justice for hungry people through research and education on hunger and development", according to its Web site http://www.bread.org/about-us/institute/ . According to Bread for the World Institute , 854 million people across the world are hungry, and almost 16,000 die each day from malnutrition-related complications. That is one child every five seconds! Complications include vitamin or mineral deficiencies, which leave children susceptible to illness.
For more information on children's malnutrition, see the Web site of the United Nations Children's Fund www.unicef.org. According to UNICEF, 10.9 million children under five years old die in developing countries each year, and malnutrition and hunger-related diseases cause 60 percent of these deaths.
You can find out more about world malnutrition at the World Food Program Web site www.wfp.org.
Some information from this blog was taken from http://www.bread.org/learn/hunger-basics/hunger-facts-international.html.
Check out www.louizapatsis.com.
One thing to think about is that millions of people, and many of them children, are starving and cannot get their basic nutrients. Yet many people in First World countries throw out lots of good food every day. Why don't you calculate how much money you spend on food each day on average, and how much you would save if you cut down on emotional eating. Do this for four weeks. Then take that money each week and give it to a children's charity.
Bread for the World Institute "seeks justice for hungry people through research and education on hunger and development", according to its Web site http://www.bread.org/about-us/institute/ . According to Bread for the World Institute , 854 million people across the world are hungry, and almost 16,000 die each day from malnutrition-related complications. That is one child every five seconds! Complications include vitamin or mineral deficiencies, which leave children susceptible to illness.
For more information on children's malnutrition, see the Web site of the United Nations Children's Fund www.unicef.org. According to UNICEF, 10.9 million children under five years old die in developing countries each year, and malnutrition and hunger-related diseases cause 60 percent of these deaths.
You can find out more about world malnutrition at the World Food Program Web site www.wfp.org.
Some information from this blog was taken from http://www.bread.org/learn/hunger-basics/hunger-facts-international.html.
Check out www.louizapatsis.com.
Thursday, February 15, 2007
More Abdominal Exercises
These are advanced abdominal exercises to be done after doing each of the prior abdominal exercise programs for three months each, or if you are an advanced exerciser of more than two years working out your abdominal muscles at least two times a week.
1. Sit on a mat with your left knee bent and left foot flat on the mat. Place your right ankle over your left knee and your hands behind your head. Rest your head on your hands and keep your back straight. Do an abdominal crunch and then more your midline to your right knee, without touching, for a left oblique workout. Repeat this for four sets of ten repetitions. Then do the same while changing position: Bend your right knee with your right foot flat on the mat. Place your left ankle over your right knee. Rest your head on your hands and keep your back straight. Do an abdominal crunch and then more your midline to your right knee, without touching, for a right oblique workout. Repeat this for four sets of ten repetitions.
2. The "Rotator" - Sit on a mat and bend your knees. Imagine a pole from your belly button to the ceiling. You will rotate about a foot around this pole with your hands behind your head. Rest your head on your hands and keep your back straight. Move from the back position right and forward, left and back to the first position. You can go left for variety. Do this for five sets of ten repetitions.
3. Use a medicine ball of ten pounds or less — whatever you can handle and that gives you workout. Sit on a mat with knees bent. Hold the medicine ball with your arms straight over your head. Do regular abdominal crunches while holding your arms straight above your head as you complete the move. Do this for five sets of ten repetitions.
Check out www.louizapatsis.com.
1. Sit on a mat with your left knee bent and left foot flat on the mat. Place your right ankle over your left knee and your hands behind your head. Rest your head on your hands and keep your back straight. Do an abdominal crunch and then more your midline to your right knee, without touching, for a left oblique workout. Repeat this for four sets of ten repetitions. Then do the same while changing position: Bend your right knee with your right foot flat on the mat. Place your left ankle over your right knee. Rest your head on your hands and keep your back straight. Do an abdominal crunch and then more your midline to your right knee, without touching, for a right oblique workout. Repeat this for four sets of ten repetitions.
2. The "Rotator" - Sit on a mat and bend your knees. Imagine a pole from your belly button to the ceiling. You will rotate about a foot around this pole with your hands behind your head. Rest your head on your hands and keep your back straight. Move from the back position right and forward, left and back to the first position. You can go left for variety. Do this for five sets of ten repetitions.
3. Use a medicine ball of ten pounds or less — whatever you can handle and that gives you workout. Sit on a mat with knees bent. Hold the medicine ball with your arms straight over your head. Do regular abdominal crunches while holding your arms straight above your head as you complete the move. Do this for five sets of ten repetitions.
Check out www.louizapatsis.com.
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