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* * * * * * * * March 2005
In this issue of The Quest:
1. The Quest Quote
2. The Quest Question The
top 10 exercises for optimal training
3. Help! PMS cravings
4. Live the Good Life at www.thegoodlifeshow.com
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1. Quote:
A hero is an ordinary individual who finds the
strength to persevere and grow in spite of obstacles.... Don't give up. Don't lose hope.
Don't sell out.
Christopher Reeve
2. Question:
I am always looking for workout shortcuts and have limited time in
the gym. I am a magazine junkie and I get overloaded with all the information out there.
Can you tell me what are the best, most efficient exercises to do for an overall body
workout?
Answer:
For a workout to be effective, I dont believe anyone needs to
spend more than 45 minutes, twice a week, on strength training exercises. Having said
that, the success of your training depends on the exercises you choose. Most fitness pros will agree that there are
essential exercises that will always play an important role of any well-rounded workout.
Here are the American Council on Exercises top 10 exercises you just cant live
without:
- Squats: The squat strengthens all of the major muscles of
the lower body, including the gluteals, hamstrings, quadriceps and calves. Add hand
weights to increase the intensity.
- Lunges: Like the squat, the lunge works all the major
muscles of the lower body as well as the stabilizer muscles that are used to keep you
balanced as you move into and out of the lunge position.
- Push-ups: Push-ups strengthen the chest and the
triceps and stabilize the core as you hold your body in a plank position. To increase the
intensity of this exercise, place your feet or hands on a stability ball or platform.
- Pull-ups: Performed with or without assistance,
pull-ups are a great way to strengthen the muscles of the upper body, particularly the
latissimus dorsi, posterior deltoids and biceps.
- Shoulder press: The overhead shoulder press, which
effectively targets the anterior deltoids, can be performed while sitting or standing,
with either dumbbells or elastic tubing.
- Triceps dips: Requiring no more equipment than a
bench or the edge of a chair, triceps dips are the perfect exercise to work not only your
triceps, but also your pectoralis major and anterior deltoids.
- Seated Rows: The seated row, which can be done
using elastic tubing, a cable and pulley or a seated row machine, is a great exercise for
the upper back, including the latissimus dorsi and rhomboids, as well as the biceps.
- Abdominal Exercises: Strong abdominals are key to
maintaining a strong core. While there are many variations of abdominal exercises,
research suggests that abdominal crunches on a stability ball may be the most effective.
- Walking: Slip on a pair of comfortable shoes and
head out the front doorwhat could be easier? Walking is a great low-impact,
cardiovascular workout for people of all fitness levels. Start out slowly and gradually
increase both speed and distance over time. Add hills for a greater challenge.
- Running: When it comes to improving cardiovascular
fitness and burning calories, running is both effective and efficient. But it can also be
hard on the joints, so its best to ease into this activity and avoid the common
mistake of doing too much too soon. Elliptical trainers can provide similar results with
fewer injuries.
3. PMS SOS! Most women know
what its like to crave sugar, chocolate and salty foods leading up to their periods.
Women often tell me how difficult it is to avoid overeating junk food during
this time. From a nutritional point of view there are some vitamins and minerals that help
to balance the body and ease those overpowering cravings. Be sure you take the
supplements along with food so they're properly absorbed.
ü Calcium - Studies have demonstrated that
1,200 mg of calcium per day can help reduce the severity of PMS symptoms.
ü Magnesium - Supplemental magnesium may help
alleviate some of the emotional symptoms, fluid retention and breast tenderness. The
results suggest that modest amounts -- 200 mg per day -- could reduce water retention and
bloating.
ü Vitamin B6 A dose of 100 mg
per day may relieve a wide range of symptoms, including depression. Take as part of a multivitamin or B-complex.
ü Evening primrose oil - This is a source of
gamma-linolenic acid (GLA) which can help normalize hormone levels and influence
prostaglandin synthesis.
ü Omega-3's - These essential fatty acids can
help with both the inflammatory process and with mood.
In
addition to ensuring a PMS-proof diet, the next time you feel cravings and fatigue
sneaking up on you, try being a little easier on yourself. Slow down, relax and let the
dishes sit for a night! You are
better off going to bed early or taking a bath, instead of reaching for a sugary snack to
boost your energy. Its hard to down a bag of Doritos when youre in
dreamland.
4. Check out www.thegoodlifeshow.com. A new nationally
syndicated weekly radio show. Both the website and the radio show are designed to help
people find answers to key questions about health, anti-aging, lifestyles, sports,
fitness, and wellness.
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