August 2, 2011 [Volume 5, Issue 15]
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In this issue of To Your Health:
Interval Training: Blast the Fat
Try This: Greek Goodness
Three Ways to Avoid Burnout

Interval Training: Blast the Fat

TYH image In order to lose weight, you need to burn more calories than your body consumes and uses on a daily basis, pure and simple. Exercise is one of the main ways to burn fat calories.

A great way to burn fat and lots of calories is through interval (circuit) training. Interval training breaks up the work with periods of rest. Not only does interval training allow you to improve your fitness quickly; it is also more effective than continuous exercise for burning lots of calories during exercise and increasing your after workout metabolic rate. Here are some fantastic interval training exercises that will help you burn calories and lose weight:

Circuit #1

  • 20 Push-ups
  • 20 Squats
  • 20 Mountain climbers
  • 20 Jumping jacks

Circuit #2

  • 20 (10 per leg) Lunges
  • 20 Siff squat
  • 20 Dips on chair or bench
  • 30-Second run in place/high knees (repeat)

Circuit #3

  • 30 Bench step-ups - alternate legs
  • 30 Push-ups on bench
  • 30 Dips on bench
  • 30 Seconds skip/jog or sprint to a tree (or swings) and back. Repeat four times.

Circuit #4 Obstacle Course (Repeat 3-4 times)

  • Set out 2 cones ( or some sort of markers) about 15 yards apart
  • Run from cone to cone for 30 seconds
  • Take a 5-second break
  • Skip from cone to cone for 30 seconds
  • Take a 5-minute break
  • Shuffle side ways from cone to cone for 30 seconds
  • End with plank hold for 30 seconds

Whichever circuit you pick, repeat the entire set of exercises 3-4 times. Your doctor can give you more information about proper performance of these exercises while helping design an exercise program suitable to your health needs.

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Try This: Greek Goodness

TYH image When it comes to yogurt, the health benefits are endless. Yogurt has everything from probiotics, which help promote healthy digestion, to calcium, which is essential for strong bones.

In the past few years an alternative to regular yogurt has made its way on to the shelves – Greek yogurt. Greek yogurt is another type of yogurt known for having a thick consistency and is packed with just as many health benefits as regular yogurt – some might say even more. Here are some of the primary nutritional differences between the two:

  • Greek yogurt has approximately double the protein of regular yogurt.
  • Greek yogurt has fewer carbohydrates and less sodium than regular yogurt. This could be beneficial to diabetics and those watching their caloric intake.

So try Greek yogurt on its own or in a smoothie. Whether Greek or regular, be sure to choose low-fat or nonfat varieties.

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Three Ways to Avoid Burnout

TYH image 1. Cross It Off: Burnout is physical and mental exhaustion, commonly caused by too much work, stress or routine. It also can be a lack of organization that overwhelms you. The solution: make a list of your daily, weekly and monthly priorities, then cross them off your list one by one. Satisfaction of accomplishment and feeling "in control" will keep you motivated for the long term.

2. Change It Up: No matter what we do, life boils down to a series of routines that are both comforting (most of us need routine) and also put us at risk of suffering burnout. Whether it's your same old diet, same old workout or same old month-to-month schedule, mix things up occasionally to stay fresh and invigorated. Try new foods, vary your workouts and plan a few vacations.

3. Give It a Rest: Because burnout is synonymous with exhaustion, the remedy is to take a physical and mental vacation from the norm. Good health is a lifestyle, so pursue it with awareness that you're in it for the long haul. Life is more than 24/7 of dieting, exercising and working excessively. Make time to rest, recover and rejuvenate. Your body (and mind) will thank you for it.

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The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of chiropractic, acupuncture, massage therapy, medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. MPA Media is not liable for any action taken by a reader based upon this information.

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