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Health &
Fitness Tips Newsletter, March 1, 2000
In this issue
- Tip of the Week
- Pedal Your Way to Better Fitness
- Question of the
Week
- Product of the
Week - Fat Monitor
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Tip of the Week
Pedal Your Way To
Better Fitness
Biking is a great exercise for aerobic fitness, either on a
stationary bike or on an outside bike, as long as you keep up a
sustained pace. The most important thing to remember after
protecting your head with a helmet outdoors is to protect your
knees. Your knees should be only minimally bent at the bottom of
each pedal revolution. So adjust the seat accordingly. A larger
seat can be traded for a narrow seat which can be uncomfortable
and keep the seat level, not tilting down or up. Down-tilted seats
strain the arms and up-tilted seats press against delicate genital
area. Your foot should be parallel to the ground when your leg is
fully extended towards the ground. Your thigh should remain no
higher than horizontal to the ground. This applies to both
stationary and mobile bikes.
Question of the
Week
Question:
I'm 18 years old, and have a lot of excess fat on my legs and
hips. I am guessing this is baby fat, and I have a hard time
getting rid of this extra fat. How many calories do you suppose I
should take in? I walk and sometimes jog, and I do leg exercises
and sometimes aerobic type repetitions. I'm about 5'9 and weigh
about 150-160 pounds.15 pounds over my normal weight. I know I
weigh a little extra because of muscle development. I want to
weigh at least 140-145. Please help.
Answer:
Baby fat
is a nebulous term that is no longer valid, especially at age
eighteen. Even babies are no longer expected to be fat. Fat cells
form early in life and will be there forever. That is why babies
should not be fat anymore than should adults, for optimum health.
That doesn't mean you can't deflate those fat cells with proper
diet and exercise.
Your word "sometimes" in regard to exercise sends up a
red flag. Unfortunately, "Sometimes" is not good enough.
Either you have a regular exercise regime or you do not. We are
assuming you do not. In this case, you need to set up a regular
pattern of exercise, the more often, the quicker you will see
results. If you want to lose 15 pounds, we suggest you establish a
workout four to five times a week with a minimum of 45 minutes of
aerobics. Strength training is important too but for weight loss,
aerobics is the way to go. Jogging is a heavy calorie burner as is
power walking, treadmill, stairmaster and spinning.
Diet is crucial for weight loss. Exercise helps burn calories but
diet is what ultimately controls your weight. We cannot tell you
how many calories you should take in on a daily basis as we do not
know your body type or activity pattern. If you cut fatty foods
(fried and processed foods) and increase fruit, vegetables, grain
and protein, you will automatically cut calories. Go easy on the
carbohydrates too as they add calories that turn into fat in the
body.
Check our Health & Fitness Home Page for more specific tips on
exercise and weight loss. And let us know how you're doing. Good
luck.
Sincerely,
The HFT Staff
NOTE: If you would
like to see your question featured here, please submit to: questions@health-fitness-tips.com
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