Fitness and Health: A Practical Guide to Nutrition, Exercise and Avoiding Disease

enabling you to do more work with the same effort. Even if you walk or run longer distances, your MAF Test should show the same ...

tively inform you of an obstacle long before you feel bad or get injured. If something interferes with your progress, such as ex ...

Another common reason for an abnormal plateau is the food you’re eating. Too much high-glycemic carbohydrates are the worst; not ...

needs all the energy it can get. The last thing your body wants to do at this time is work out, especially when you have an elev ...

12- to 15-minute period, arriving at your maximum aerobic level only after 15 minutes. At this point, you can maintain your maxi ...

so-called tight muscles. Go to any fitness center and you’ll see that many people do it. Many think if they can touch their toes ...

Passive stretchinguses either gravity or force by another body part or person to move a body segment to the end of its range of ...

Richard Dominguez, an orthopedic surgeon at Loyola University Medical Center and author, also disapproves of stretching. “Flexib ...

tion was for Randy to ride indoors on a stationary apparatus for about 15 minutes before going outside, then riding very slowly ...

25. Your Exercise Program It’s clear that regular aerobic exercise is essential for you to attain optimal fitness and health. Bu ...

Walking also helps circulate blood, process lactic acid and improve lymph drainage (important to the body’s waste-removal system ...

ent risk factor for coronary heart disease, doubling the risk. Inactivity is almost as great a risk for coronary heart disease a ...

kept his rate at the prescribed level of 130, it was only a cou- ple of weeks before he felt some positive results. And within a ...

Balanced Fitness and Health Working out adds many new dimensions to your life — an important component of optimal human performa ...

diary to see your success as the days, weeks and months go by. Goals.Set realistic goals. Some people merely want to progress t ...

minutes of walking at a heart rate not to exceed 140 beats per minute, five times per week. A Word for Beginners Even if you’ve ...

should consider only 15 minutes of exercise, or even 10 minutes, as a start, and also consult your doctor. Case History Alice wa ...

slower pace. Running occurs with progression and more speed, and involves a slightly different gait. Any combination of these ac ...

Case History Kelly didn’t like jogging, but wanted to do a variety of exercis- es. After walking regularly for more than a year, ...

ing light weights, faster running, jogging, dancing, biking, or any- thing that raises the heart rate higher than the aerobic ma ...