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Health &
Fitness Tips Newsletter, March
23, 2000
In this issue
- Tip of the Week
- Featured
Question of the Week
- Product of the
Week - Tae-Bo
Workout Videos
This issue
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Tip of the Week
Short Walks Help
Cut Heart Disease Risk
Don't think you have to be a super athlete to exercise enough to
prevent heart disease. A recent study published in the New England
Journal of Medicine showed a 30% to 40% decrease risk of heart
disease in people who walk three hours or more per week.
Calculating down, that's just 30 minutes a day six days a week or
60 minutes three days a week! Who can't manage that?
No excuses like "I don't have time." Instead of plopping
down in a cushy restaurant at lunch, brown-bag it to work with
healthy fruit and yogurt or a salad with low fat dressing or a
lean turkey sandwich on whole wheat. Skip the potato chips and
coke. Opt instead for carrot sticks and iced tea to accompany your
home-healthy meal.
And put those feet to the test. Slip into your walking shoes (also
bagged to work) and walk, walk, walk, your lunch hour away. Or if
that's not an option for you, skip 30 minutes of watching TV at
night and walk, walk, walk. Another plan would be to set the old
alarm clock for 30 minutes earlier and walk first thing in the
morning. You may even get to see the sunrise.
You don't have to do strenuous exercise to get heart healthy. Walk
your way to health. Remember to walk briskly (covering a mile in
20 minutes or less) and take the time for yourself. There's nobody
else who can do it for you.
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Question of the
Week
Question: I
have been discussing with a few friends the benefits of swimming.
They tell me that I won't burn fat by swimming 30 minutes four
times a week. Is that true? I have been getting mixed reactions.
If I include 20 minutes of running and 45 minutes of weight
training, am I getting an all around work out?
Answer: Swimming
is a great all-around exercise. It is not necessarily aerobic (the
kind of exercise that best burns calories) but it can be. A lot
depends upon what type of swimming you do. Competitive relay
racing is aerobic as it is continuous, with no stops and starts
and requires speed and exertion. The type of swimming most
non-competing swimmers do is not aerobic. The breaststroke and
crawl are pretty and graceful but do not burn a lot of calories as
the pace is not generally brisk and the motion is not continuous.
The dog paddle is slower and does not use the large leg muscles as
efficiently.
Thirty minutes of swimming at a brisk pace is, however good
exercise and will tone muscles too. I would not discourage
swimming as an exercise. Another plus is that swimming is gentle
on the joints such as knees and hips. It is not weight bearing so
it does not help prevent osteoporosis, a bone loss that occurs in
certain body types as they age. Swimming also does not build big
muscles as does strength-training.
By supplementing your exercise regime with 20 minutes of running
and 45 minutes of weight training, you will be getting an
excellent all-around workout. You will also burn more calories
from the aerobic running. Though weight-training itself is not a
big calorie burner, in the long run your body will burn more
calories because muscle burns more calories than fat.
For more tips on exercise and weight loss, check out our home
page. Good luck and let us know how you're doing.
The
HFT Staff
NOTE: If you would
like to see your question featured here, please submit to: questions@health-fitness-tips.com
Product of the
Week
Tae-Bo Workout Videos with Billy
Blanks - An Unbelievable 4 pack Offer!
This is the aerobics exercise video for people who are bored by
aerobics. A mixture of boxing punches and martial arts kicks,
Tae-Bo is fun and easy. Tae-Bo videos lay out the movements you
need to successfully complete a workout. Once you've mastered the
steps, you won't have to fast-forward through half the tape to get
to the workout, nor will your workout be slowed down by the
repeate lessons. For less than $50 for the entire set, you can't
go wrong.
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