12.18.00
During
a recent massage, my massage therapist asked me if I had a lot of tension in my
neck and shoulders. I thought, "Well, maybe, but you're massaging my feet, where
did this stuff about my shoulders come from?" What do your feet have to say about
the rest of your body? Oddly enough, when she got to my shoulders, they were extremely
tense. How did she know? My massage therapist had used the concept of reflexology,
which uses the feet and hands as measuring sticks for the rest of the body. To
learn more about the benefits of reflexology, click here: www.wholelifehealth.com
If you have any comments or suggestions on what you would like to see in this
newsletter, please feel free to contact me... Amy@LivingFitness.com Sincerely,
Amy Taylor,
Editor, LivingFitness
Much
has been made about Barbie and her unrealistic
proportions, but few, myself included, have even noticed that
G.I. Joe seems to be bulking up with every new generation. Poor
body image is generally something people associate with females
and diseases such as bulimia and anorexia, but men can suffer
from poor body image also. The major difference is that while
women are obsessed with being thinner, men are usually obsessed
with increasing their body size and building their muscles. These
obsessions can begin for a variety of reasons, including pleasing
the opposite sex, but they almost always end in disaster
| Bigger | Muscles | Won't | Necessarily | Attract | Women |
www.webmd.com
Can you run
an ultra-marathon? Can you finish the
Ironman Triathlon? I can't do either one of these, but Dr. Ruth
Heidrich can. She has some important information and tips about
cardiovascular health, how you can increase the health of your
heart and how that can improve the quality of your life.
www.naturalland.com
When most people think of aerobics,
they think of a class at the YMCA with a perky instructor in a bright-colored
leotard. Technically, yes this is an aerobic exercise, but so are biking, rollerblading,
swimming and cross-country skiing. Instead of associating aerobics with the type
of activities being done, you should think of aerobic exercises in terms of the
level at which your cardiovascular system is working.
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The great thing
about aerobic exercise is that almost everyone can participate.
There is a such wide variety of aerobic exercises
that anyone can find one that works the best and is the most enjoyable
for them.
Aerobic activity
can be used to alleviate or prevent a number of health concerns such as heart
disease, diabetes, arthritis and anxiety. It can also increase your energy, improve
the quality of your sleep, and help reduce body fat. There
are several things to consider when you are developing your aerobic exercise program.
First, decide the frequency of your workouts. This should relate somewhat to how
much you currently exercise. If you don't exercise at all, you definitely don't
want to start out 5 days a week. I would suggest 2-3 days per week.
Next, decide
how long you should workout. Again, don't go overboard at the
beginning. You can always start small and work your way up,
but if you start unrealistically, you'll be tired, sore and
ready to give up before you've really begun. The same rule applies
to the intensity of your workout. Before jumping right into
a high-level aerobi cs
class at the gym, do your own exercising at home and build your
way through the beginner and intermediate levels first.
One
of the most important things about aerobic exercise is to reach and sustain your
target heart rate. Here are some general guidelines to follow. As with everything
else, this may fluctuate depending on the shape you're in right now. All rates
are beats per minute.
| | Age | Max.Rate | Target
Range | | | 20-24 | 200 | 120-150 |
| | 25-29 | 195 | 117-146 |
| | 30-34 | 190 | 114-142 |
| | 35-39 | 185 | 111-139 |
| | 40-44 | 180 | 108-135 |
| | 45-49 | 174 | 105-131 |
| | 50-54 | 170 | 102-127 |
| | 55-59 | 165 | 99-123 |
| | 60-64 | 160 | 96-120 |
| | 65-69 | 155
| 93-116 | | | 70+ | 150 | 90-113 |
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