Monthly Archives: March 2016

Cycling Tips for Overweight or Obese

Physical activity is very important in order to be fit and healthy. Regular physical activities could help protect from diseases or disorders such as heart disease, mental illness, cancer, arthritis, diabetes and even obesity. Cycling regularly is one of the best physical activities you can do to greatly reduce the risk of health problems. It is healthy, low-impact form of exercise that could be enjoyed by people of all ages. Also, it’s less expensive and environment friendly.

 

Bicycling is a great way to get some exercise for heavy people. It is easy on the joints. But if you’d like to take on longer bicycle rides, the discomforts experienced by all cyclists will be doubled or even tripled. But do not be discouraged. The point is, if you start feeling pain, simply stop. Do not push yourself until your bottom is sore or your hands are numb. Rest and then start again when all your ailments are healed.

As a heavy rider, you’ll be putting more strain on your knees, rear, and wrists. Also, planning your rides to be easy and fun is important so you’d want to ride more and more. Here are some great cycling tips for overweight and obese riders:

Hills & Wind

Cycling on hills require more effort on ascending compared to average weight riders but you go downhill with greater speed. It is highly suggested to plan rides with infrequent or gentle hills. Also, it is advisable for you to check your map before you cycle and be familiar with your terrain. Also, check the weather forecast for wind prior to your ride.

Saddle Sores

Saddle sores are blisters in the saddle that are painful and can be deep under the skin. They’re a result of chafing, ingrown hairs, and clogged pores. Saddle sore can be prevented. Professional cyclists also get saddle sores.

To prevent saddle sores, wear appropriate cycling shorts, use anti-chafing product. Wash your cycling shorts after each ride with hot water and detergent or soap. Scrub your saddle area with warm water and soap, but not hard enough to chafe or scratch your skin. A hot bath is also helpful.

Larger Clothing

It seems like most companies assume that people over a particular size require only 100% cotton exercise clothing, which will get heavy, get soaked in sweat, making the skin wet and chafed, and do not cool effectively. Women tend to have a more difficult time to get bigger-sized exercise clothing compared to men, because some bulky types of body are considered athletic in men.

Overheating

Riding without a helmet could be very tempting, because the helmet tend to make you feel hot. Choose a helmet with lots of hole on top to help you feel a bit cooler.

Cycling can mean many various things to different people. It is a less expensive and eco-friendly transportation mode, a good way to explore the city, a very relaxing pastime, a competitive sport, and a great physical workout. Whatever the reason for riding, this activity can offer a wide range benefits to one’s health and being an outdoor activity provides way more advantages than going to the gym, attending a fitness class, or playing an indoor sport. Here are other health benefits of cycling:

Low Impact: Cycling causes less pressure and injuries compared to other forms of exercise like walking, running, or jogging.

Good Workout for Muscle: As you pedal, you make use of all of your major muscle groups.

Easy: Unlike other sports, biking doesn’t require you to have high levels of physical skills. Most people know how to ride a bicycle, and once you learn how to cycle, you never forget.

Good for Stamina & Strength: Biking increases strength, stamina, as well as aerobic fitness.

Flexible: It can be done at a very low intensity to start with, if you’re recovering from an illness or injury, but you can build it up to an intense physical workout.

Fun: The thrill and adventure you get from being outdoors, breathing fresh air, getting some sunlight, and coasting down hills means you’re more likely to continue to bike regularly, compared to other activities that keep you indoors or require special places, times, or equipment.

Time-Efficient: As a form of transportation, biking replaces sedentary time spent driving automobiles or using buses, cabs, or trains with healthy exercise.

Biking is primarily an aerobic form of exercise, meaning, your lungs, blood vessels, and heart get a workout. You’ll be able to perspire, breathe deeper, and experience increase in body temperature, which in turn will enhance your general level of fitness.

Aiming to achieve a healthier and fitter you? Get into cycling and enjoy your ride as you exercise and eventually achieve your goal!

Benefits of Cycling

Nowadays, life can be very stressful for us as we cope with the demands of work, attending to our household responsibilities, and keeping a social life. Such stress often cause health problems that include heart disease and obesity. Medical experts say that stress can increase cortisol, a hormone that allows fat storage in the abdomen. We can combat stress and its complications with proper diet and exercise. One exercise that we can do is cycling. Check out the many benefits of cycling:

Low impact exercise: Most exercise routines such as running and weight training puts too much pressure on our joints and bones. This may cause health problems such as arthritis or injuries to the ankle, knee, or back. With cycling, we can ride on our bikes for as long as we can without damaging our ankles or knees.

Cardiovascular health: Cycling is a cardiovascular exercise and therefore can help keep our heart and lungs in perfect condition. With regular cycling, we can avoid cardiovascular diseases such as high blood pressure, stroke and heart attack. In fact, research shows that cycling strengthens the heart muscles, improves blood circulation and reduces blood fat levels.

Improves strength and coordination: Numerous studies have shown that cycling regularly improves our coordination reducing the risk of injuries such as fracture due to falling. Also, cycling not only tones the muscles but strengthens them as well. Research also shows that the stronger our muscles are, the more fat we burn as we have a stronger exertion of power thus burning more calories than what is achieved in jogging.

Weight loss: When combined with a proper meal plan, cycling can be a good way for us to reduce weight and maintain it. Cycling can help improve our metabolism which aids in reduction of fat build up. As a cardiovascular workout, cycling burns calories even long after we finished our ride.

Relieves stress: Cycling has been proven to relieve stress. This is one of the great benefits of cycling. Exercising can help our body produce feel good hormones. The sense of fulfillment after our ride can give us a feeling of wellbeing.

Means of transport: Riding our bike can get us to places where we want to go. Well, at least for short distances. We can ride our bikes to school, work, or the grocery. For those who are able though, they can have long rides for miles. This means of transport does not only keep us fit but saves us up on gas, and is friendly to the environment as well.

More and more people are considering this for recreation, transport, and/or health and purposes because of the many benefits of cycling.

Importance of Nutrition

Eating nutritious food is essential for attaining proper growth and maintaining our health in a sound state. The aim of this article is to explain the importance of nutrition obtained from a healthy diet.
If the doctors of today do not become the nutritionists of tomorrow, then the nutritionists of today will become the doctors of tomorrow.”
― Rockefeller Institute of Medicine research
In our day to day life we all are given many lessons on the importance of nutrition in our schools and at home when we are young. Elders who suffer from different kinds of diseases are asked to consume quality food. The truth is that nutrition is an essential part of every person’s life – be it children, teenagers, adults or aged people. Doctors and nutritionists suggest that only a balanced diet can provide us with the essential nutrients and minerals necessary for growth and repair of wear and tear of our body. For athletes, it is especially important to consume nutritious food. The intake of healthy foods can help them achieve high levels of endurance and stamina.

Significance
A diet can be called nutritious if we obtain essential macro nutrients, such as proteins, fats, and carbohydrates, as well as micro nutrients, like vitamins and minerals from it.

Essential Nutrients
The function of macro nutrients is to provide energy and strength to the body. Micro nutrients play an important role in the smooth functioning of cells of our body. An adequate and proportionate intake of carbohydrates, proteins, and fats is essential from the point of keeping infections, cardiovascular diseases and contagious diseases at bay.

Proteins
Proteins perform the function of building tissues of muscles and maintaining and repairing them. By consuming protein-rich foods, one can meet the amino acid requirement of the body. Amino acids are necessary for proper functioning of our body. It is possible to meet protein requirement of our body through milk, milk products, legumes, nuts, etc.

Carbohydrates
Carbohydrates are useful from the point of meeting energy needs of the body. However, we should not consume them in excess because by doing so, the fat content in our body can rise to dangerous levels. The accumulation of fats in the body takes place if carbohydrates are left unused. Carbohydrates are of two types: simple carbohydrates and complex carbohydrates. Simple carbohydrates are useful from the point of meeting immediate energy requirements of the body; this is because they provide the body with quick energy. Complex carbohydrates, on the other hand, provide the body with energy that requires a comparatively longer time for assimilation.

Fats
The main function of fats is to protect delicate organs of our body. Fats are the insulators of human body, and hence, consuming them in sufficient amounts is necessary.

Other Nutrients
Minerals and calcium assist in proper contraction of muscles and clotting of blood – these are amongst the important processes of human body. Calcium and phosphorus assist in the growth of bones and teeth whereas iron supplies oxygen to lungs; these nutrients help in the smooth functioning of human bodily systems. Intake of sodium in right quantities is essential for the overall development of the body.

Weight loss diet-are you at a healthy weight zone?

I am sure you are very well aware of the fact that weight loss diet more and more people are facing the problem of obesity and a lot of them are resorting to weight loss supplements. While some people have benefited from these supplements, however there are still a lot of people who are really clueless on what type to buy.

At the end, they are left frustrated without losing a single pound. However worry no more; here are some proven tips to help out weight loser’s wannabes when buying diet pills in the market. For the starter before buying diet supplement, consult a doctor.

There are weight loss supplements that are available only by prescription. Do not forget to tell the doctor about your personal allergies to certain medication and health history. For over the counter supplements always decide what kind to buy.

There are numerous types available in the market today. Some are appetite suppressants while some help the body to absorb fat. Also, do not forget to check the ingredients and carefully read the labels to avoid serious side effects like high blood pressure and heart valve lesions.

Please make sure it will not react negatively on any other medications that are currently being taken. It would also help to have it checked by the doctor before taking it. Please keep in mind that all weight loss supplements, even those that are prescribed by doctors carry risk.

It is for this reason that all instructions must be followed carefully and religiously. Stop taking the supplements if unusual symptoms are being noticed. Always choose diet pills that are approved by the food and drug administration agency of FDA. These products are monitored and carry minimum risks.

Beware of the over the counter diet pills that contain ma huang. This is basically a strong stimulant that has been associated with death especially among professional athletes. When purchasing online, make sure that all the weight loss supplements are sealed. Please do not accept bottles that were tampered with.

Please remember that dietary products that promise quick weight loss usually do not have the approval of FDA. Most of these products have severe side effects that lead to drastic weight loss. Always research the internet for diet pills that are proven to have side effects.

Now for example a Brazilian diet pill was recently sold in USA that contains drugs and chemicals like antidepressants, tranquilizers and amphetamines. This pill was advertized as all natural but was proven dangerous to health.

Again never buy ephedrine based supplements as they are deeply associated with strokes and death. So look for supplements that contain essential nutrients like omega fatty acids, B12, calcium and liver oils which are really very important especially to women.

Always buy weight loss diet products that are endorsed or recommended by health professionals or body builders. Make sure that you do not depend on weight loss supplements alone. Eat healthy and exercise. Try working out in the gym for at least 3 times a week and get incredible results.