No-Excuses, Back-to-School Workout Plan

OK, ladies, no more excuses. Now that the kids are headed back to school, it’s time to get back to our workouts! Back to school means back to fitness!

                                            

Once school starts, schedules get tighter and there’s more of a routine and flow to the day. Part of that routine should be fitting in your workout time.

I’ve learned over the years that the best approach is to go straight to the gym after dropping off the kids in the morning. If I go home first, I inevitably start doing something else, which leads to another thing, and before I know it, it’s time to head back to school for pick up. If I’m already dressed for the gym when I get into the car, I just head straight there.

I homeschool my daughter now, so I hit the gym early in the morning before we start our day. This way, it’s done and I’m not worrying about when I can exercise. I know that when we put things off, they tend not to get done. Just find whatever works best for your schedule and block out that space of time.

Fall is also a great time of year to try something new. There are so many options to keep your workouts fun and fresh. If you’ve only been doing weight training, try a pilates, yoga or stretching class. If you usually stick to classes, throw some weight training into the mix. If cardio machines are where you spend all your time, switch it up with a spin class.

Crossfit is a challenging total body workout you can also incorporate into your regular routine. Or maybe sign up with a trainer who does group workouts.

Don’t feel guilty about taking that one hour a day of “me” time. You will feel so much better physically and mentally, which will help you take on homework and all those afterschool activities with less stress!

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Low Carb Diets Increase Cardiovascular Disease?!

By David LIu, PHD 

 -- Fab diets like Atkins diet are claimed to help obese people to lose weight. But using such a high protein, which is often times also low carbohydrate and high fat diet or simply eating high meat diet, may increase risk of cardiovascular disease, according to a new study published on June 26, 2012 in British Medical Journal. 

The study led by P. Lagious of University of Athens Medical School in Athens, Greece and colleagues found a one-tenth reduction in carbohydrate intake in a low carbohydrate high protein score was associated with 4 percent increased incidence of cardiovascular disease like heart disease and stroke. 

The study involved in 43,396 Sweddish women aged 30 to 49 years at baseline who were followed up for an average 15.7 years during which 703 cases of ischaemic heart disease , 294 cases of ischaemic stroke, 70 cases of haemorrhagic stroke , 121 cases of subarachnoid haemorrhage, and 82 cases of peripheral arterial disease were identified. 

The researchers concluded that low-carbohydrate high protein diets when used on a regular basis are associated with increased risk of cardiovascular disease. 

 Cardiovascular disease refers to any disease that affects the cardiovascular system, primarily cardiac disease, vascular diseases of the brain and kidney, and peripheral arterial disease, wikipedia states.

 Different types of cardiovascular disease need different treatments. Heart valve problems can be treated with medications and heart valve surgery; arrhythmia can be treated wit medications, pacemaker, and cardiac fibrillation; heart attack can be treated with medications, coronary angioplasty and coronary artery bypass graft surgery; and stroke can be treated with medications like clotbusters, and carotid endarterectomy. 

 Cardiovascular disease in many cases can be prevented. A healthy lifestyle including a healthy diet is considered important in preventing the disease. Vitamin k2, omega-3 fatty acids, dietary fiber, tea and vegetables, but not fruit, flavonoid-rich fruit and vegetables, clean air in house, vitamin D, foods like cayenne pepper, blueberries, salmon fish, legumes, nuts, oats, broccoli, asparagus, flax seed, sweet potatoes and garlic, taurine supplements, antioxidants like vitamin E and vitamin C may help prevent cardiovascular disease. 

 What may boost risk of cardiovascular disease or risk factors include radiotherapy for breast cancer, high fructose consumption, calcium supplements, diabetes and obesity, low dose radiation, eating too much red meat, second hand smoking, air pollution, high glycemix index carbohydrates, drinking cola regularly, COPD therapy, depression, smoking, john stress, and cholesterol may increase the risk for cardiovascular disease. Heart disease kills about 600,000 Americans each year, according to the Centers for Disease Control and Prevention. It is the number killer in the United States.

 Cardiovascular disease is caused by a narrowed blocked or stiffened blood vessels that prevent the heart, brain or other parts of your body from getting sufficient blood. Cardiovascular disease symptoms can include chest pain (angina), shortness of breath and pain, numbness, weakness or coldness in the legs and arms.