The best measure of body fat is (BMI), the body mass index.
The body mass index (BMI) is a ratio of weight to height and does not correlate well with calculating body fat levels. The BMI is also less accurate in people with a muscular body type, some ethnic groups such as Pacific Islanders and the elderly as they lose height with age. A perfect example of this would be Ben Cousins who is an elite AFL footballer. He is listed as 179cm tall and weighs 88kg and although he doesn’t have an ounce of fat on his body he achieves a BMI of 27.5 which according to the BMI scale suggests he is overweight. Other body measures including waist circumference offer a much better estimate of body fat and will guide you toward your goals in a more accurate way.
If your parents are overweight, chances are you will be too.
Obesity can be influenced by your genes; however, there are a huge number of other factors that you can challenge to reduce your chance of becoming overweight. A good portion of weight gain is due to environmental factors such as overeating, poor food selection and physical inactivity. The obesity levels in Australia doubled between 1985 and 1997 and the rates of being overweight increased by 60-70%. These figures cannot be blamed on genetics, but rather our population’s poor lifestyle choices and increasing physical inactivity levels. Attaining your desired healthy physique ultimately comes down to a thorough and challenging fitness program and a balanced diet.
Water based resistance training and aqua aerobics are a load of bollocks!
Exercise programs such as water/aqua aerobics can actually provide a great way for people of all fitness levels and abilities to engage in some physical activity.
The buoyancy of the water means that there is a lot less impact on muscles and joints if pain and injury are a concern, but it can also help to provide a fantastic full body workout that combines both resistance training as well as cardiovascular training.
Difficulty can also be altered by changing the depth of the water that you are exercising in. The deeper the water the harder the workout.
This is also a great form of exercise for rehab or people recovering from illness or specific conditions like spinal trauma.
The Health and Fitness Benefits of Mind-Body Exercise like Tai Chi and Yoga are questionable.
In fact, research shows the benefits of these types of exercise continues to grow.
Although they may appear to be very gentile forms of exercise some styles of these mind-body exercises can actually be very rigorous and straining as well as having vast benefits for you body.
Tai-Chi, for example, has been shown to help treat lower back pain.
Both Tai-Chi and Yoga can improve flexibility, balance and co-ordination which is very important in falls prevention for the more senior of us members of the community. It also has been shown to improve posture, strength and the management of stress. These benefits could obiously help all of us!
These are just two forms of Mind-Body exercise but they go someway to proving the potential of Mind-Body exercise.
Give it a try!
Walking One Kilometer Burns The Same Amount of Kilojoules As Running One Kilometer
Walking is an extremely efficient way for humans to move around, which is one of the reasons it can be done for hours at a time without getting too tired. Running on the other hand requires a lot more energy than walking, effectively you are continuously jumping from one foot to the other. In fact, running consumes around 40 to 50% more kilojoules than walking the same distance which means in less time you can use up to twice as much energy (which is great is your looking to offset a few extra kilojoules). But if running isn’t your forte don’t be scared to intersperse short bouts of running with some walking in between to still use more energy but also give you a bit of a rest. This can also help you to gradually build up to longer runs.
Potassium is one of the major minerals involved in nerve impulse transmissions, which are very important in initiating muscle contractions. A diet that is low in potassium may expose you to health issues such as an irregular heartbeat, loss of appetite and muscle cramps. People who are most at risk of these symptoms are those who have a very poor diet, or who are taking potassium wasting diuretics. In order to maintain a healthy level of potassium in your body, it is recommended that you consume around 4700 milligrams of potassium per day from rich sources such as spinach, bananas, orange juice, vegetables, fruit, milk, meat and whole grains.