Dangers Of Long Term Marathons – Beware

Medical News Today has just released a very interesting article about the dangers of long term marathons. This is definitely worth a read:

Cardiologists say that for optimum health we should limit vigorous exercise to between 30 and 50 minutes per day.

The researchers, from Saint Luke’s Mid America Heart Institute, Kansas City, USA, explained in the journal Heart that running for too long or too fast does not do more good to health than a moderately vigorous session of thirty to fifty minutes. Read more here…

Written by Christian Nordqvist
Copyright: Medical News Today

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Fitness Motivation Tip – Things Seem Impossible Until Done

I have always been a big fan of Nelson Mandela. Before i left South Africa in 2007 i had the pleasure of meeting him at a Diana Ross concert. Mr Mandela is such a wise man. When he entered the stadium he brought with him this amazing energy and magic. The stadium started shouting “Madiba, Madiba, Madiba”. – In South Africa Mandela is know as Madiba, which is his Xhosa clan name. Xhosa is one of the 11 languages in South Africa.-

Mandela ended up sitting right next me as i was sitting in the front row at the concert. What an experience.

One of my favorite quotes from Mandela is “It always seems impossible, until it’s done”.

Read the quote over a few more times and you will soon realize that nothing is impossible. All you need to do is try and give it your best shot.

Like me on Facebook and get daily motivation…

Owen

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Fitness motivation It always seems impossible

Fitness Motivation Tip – I Can Do This

Maybe you woke up this morning feeling a bit down, or maybe you feel like giving up. We are all human and we are entitled to have our down days. If you are having any doubts today about something then repeat after me “I CAN DO THIS”. Write it on the back of your hand and keep on looking at it throughout the day.

Like me on Facebook and get daily motivation…

Owen

Fitness Motivation - I CAN DO THIS

I CAN DO THIS

Am I Addicted to Exercise

Does exercise addiction exist?

Exercise addiction may not necessarily sound like a bad thing to everyone. After all, numerous studies have demonstrated the physical and emotional health benefits of regular exercise — it is essential to our well-being. Unlike other addictive behaviors, we are encouraged to exercise more. However, there is such a thing as exercise addiction — and it can have harmful consequences.

I have come across many such people who are absolutely obsessed with exercise. These people feel depressed if they did not train enough that day, missed a workout and did not burn enough calories on the treadmill.

Exercise addiction is probably the most contradictory of all the addictions as it is widely promoted as an effective part of treatment for most mental health problems. It is even promoted as part of a complete program of recovery from other addictions.

I came across this brilliant article By Janice Utley about a confessed exercise addict:

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I’m addicted to exercise. It ruined my holidays, my socal life and my marriage, but I can’t stop

A few weeks ago, I went out for a meal with some girlfriends. As soon as I walked through the front door I felt restless, obsessing about the fact that I hadn’t done enough exercise that day to burn off all the calories I’d just eaten.

It was gone midnight but it didn’t matter. I began to run up and down on the spot.

I calculated that I’d need to do this for at least an hour before I could allow myself to go to bed.

 Afterwards, I was so hyper that I couldn’t sleep. That’s what life as an exercise addict is like.

Every day I must jog, weight-train or swim for several hours (a minimum of three to four) or I feel ratty and unable to concentrate.

Exercise gives me such a high that it feels like I’m floating. Read more…

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How to recognize exercise addiction

Recognizing exercise addiction is not based entirely on the quantity of your workouts. World-class athletes often train for long periods every day and they would not necessarily be labeled as addicts. Compulsive exercise is more about a person’s feelings toward exercise and how compulsive exercising affects their life. Here are some questions to ask yourself regarding exercise addiction:

  • Have I missed a social event because I felt the need to exercise instead?
  • Do friends and family feel neglected because I am frequently exercising instead of spending time with them?
  • Do I feel guilty when I miss a planned workout?
  • Does missing a workout make me feel irritable and ruin my day?
  • Do I feel anxious when I think something with interfere with scheduled workouts?
  • Do I feel that my physical condition will be compromised if I don’t exercise for one day?

If you answered yes to one or more of these questions, it could be a sign that you have developed an unhealthy relationship with exercise. If this sounds like you, I would recommend seeking help. I would try finding a counselor or therapist that specializes in body image issues or eating disorders since there is often a lot of a similarity between these disorders.

Article Source: fitsugar

Owen

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How to Exercise in Your Bedroom – Funny

I found this today and thought you will enjoy it:)

Funny-How to exercise in your bedroom

Fitness Motivation Tip – Replace Can’t with Can

Let’s be honest, staying motivated is not easy. We are constantly bombarded by negative thoughts especially at the first sign of failure.

A lot of people don’t think they can change. These people often believe that the inner voice that says “I can’t” or “I’m not good enough” isn’t being negative but is simply realistic. It isn’t. It’s you projecting your habit of being negative. A negative person will look at others who are successful and happy and say, “They’re just lucky.” They’re not just lucky. They’ve worked diligently for a long time to get where they are. They had a certain mentality that drove them to do what they did. You, too, can call up that drive and you can change.

Don’t let previous bad experiences hinder you. Maybe you weren’t the most athletic kid in school, but that was years ago. Your goal now is to exercise , stay healthy and enjoy your life.

Only you can make the change. Only you can replace the word “Can’t” with “Can“.

Like me on Facebook and get daily motivation…

Owen

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Fitness-Motivation_Clear-Your-Mind-Of-Cant

Clear Your Mind Of Cant

The Difference Between Weight Loss and Fat Loss

Is there a difference between weight loss and fat loss?

If, like many people, you said yes, you guessed wrong. Fat loss and weight loss are not the same thing at all. In fact, they are not even close.

If you browse the diet book section of your local bookstore, or surf the Web, you will see that most books and diet programs contain the words weight loss in their title or subtitle. Most diet programs are about weight loss, which is the incorrect approach to this whole area. As a trainer and author specializing in healthy fat loss and fitness, I recommend you only concern yourself with taking off excess fat.

Here is why. Weight is good, not bad; you do not want to lose weight, and most importantly for your health, you do not want to lose muscle. Our weight is made up of tissue, muscle, bone, blood, fat, water, and the rest of our physical body. Muscle, like every other component of our physical make-up, is most important. And fat is also a necessary, vital part of our physical make-up.

It is excess body fat that is the big problem. Having excess body fat, being fat, increases your risk of heart attack, stroke, diabetes, hypertension and many other serious diseases. And perhaps most serious of all, if you can get more serious than a heart attack or a stroke, is that excess body fat is being linked to many more types of cancers than previously known.

Excess fat is bad news and that is what I urge you to focus on, fat loss. The following is so important it bears repeating: you do not want to lose weight. That is just a convenient way of avoiding the word fat. Fat has ugliness attached to it. No one likes to be called fat or think of themselves as fat, so we say overweight, portly, rotund, chubby and use other phrases like take off pounds, lose weight, or take off inches.

We can play word games, deny it and dance all around the fact that we are fat and we have to lose fat. But it is more effective and realistic to just face up to the job at hand, which is to lose excess fat. And in fact, once they take 100 percent responsibility for doing just that, many people become highly motivated and do the job more quickly and easily.

Healthy Eating Plan

Healthy Eating Plan

In my many years working in fat loss and fitness, I have learned what I believe is the best way to take off excess fat fast, healthfully and permanently. And that is through adopting a balanced, plant-based diet of whole, fresh, natural foods, and doing daily exercise.

The type of program I recommend is simple and ferociously effective. It does not include diet foods made with reduced fat. No low carb, no carb nonsense. No fat blaster pills. No processed, packaged foods delivered to your door. No meal replacement shakes or herbal remedies that melt fat away. I strongly urge my clients and readers to stay away from all these bogus and often dangerous weight loss approaches. Unfortunately, they are unending and many people are eager to buy into magic bullets or shortcut ways for losing fat.

It is legitimate to ask why is a balanced, plant-based diet of whole, natural foods so effective at losing fat. The answer is simple and irrefutable: there is no more effective way to lose fat permanently than to cut out all the fat that comes with eating animals and animal food products like dairy and eggs. And permanently eliminating all refined, processed and fast foods from your diet. These are loaded with sugar, salt and added fats, including hydrogenated fats/oil, one of the worst substances you can put in your body. Put even more simply, we are what we eat.

That is the difference between fat loss and weight loss, and the difference between the approach I recommend and all the books and programs touting weight loss.

If you are interested in permanently, healthfully losing all the excess fat you want to lose, I urge you to adopt a balanced, plant-based diet of whole, fresh, natural foods, without meat, poultry, fish, dairy products or eggs.

When you do this, along with getting daily exercise, you will really start to see the excess fat on your body melt away. Healthfully and permanently.

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High-Intensity Resistance Training on Untrained Older Men

High Intensity Resistance Training has become without a doubt the most talked about way to train. Most studies that have been done have been on young healthy adults. What about older untrained  men?

Most resistance training studies of older subjects have emphasized low-intensity, short-term training programs that have concentrated on strength measurements.

The following  study was, in addition to the determination of strength, to assess intramuscular and transport factors that may be associated with strength increments.

Eighteen untrained men ages 60–75 years volunteered for the study; 9 were randomly placed in the resistance-training group (RT), and the other half served as untrained (UT) or control subjects. RT subjects performed a 16-week high-intensity (85-90% 1 repetition maximum (RT]) resistance training program (2 ×/wk) consisting of 3 sets each to failure (6–8 repetitions based on 1 RM of 3 exercises): leg press (LP), half squat (HS), and leg extension (LE) with 1–2 minutes rest between sets.

Pre- and post- training strength was measured for the 3 training exercises using a 1 RM protocol. Body fat was calculated using a 3-site skin fold method. Biopsies from the vastus lateralis m. were obtained for fiber type composition, cross-sectional area, and capillarization measurements.

Exercise metabolism, electrocardiography, and arterial blood pressure were observed continuously during a progressive treadmill test, and resting echocardiographic data were recorded for all subjects. Pre- and post-training venous blood samples were analyzed for serum lipids.

Resistance training caused significant changes in the following comparisons:

  • % fat decreased in the RT group by almost 3%,
  • Strength improved for all exercises: Formula= +Formula= +Formula= +Formula%,
  • Type IIB fibers decreased and IIA fibers increased,
  • Cross-sectional areas of all fiber types (I, IIA, IIB) increased significantly,
  • Capillary to fiber ratio increased but not significantly.
  • No differences were noted for ECG and echocardiographic data.
  • The RT group significantly improved treadmill performance and V.O2max.
  • Pre- and post-training serum lipids improved but not significantly.
  • No significant changes occurred in any pre- to post-tests for the UT group.

The results show that skeletal muscle in older, untrained men will respond with significant strength gains accompanied by considerable increases in fiber size and capillary density. Maximal working capacity, V.O2max, and serum lipid profiles also benefited from high-intensity resistance training, but no changes were observed for HR max, or maximal responses of arterial blood pressure.- Fredrick C. Hagerman, Department of Biomedical Sciences.

Final Words

Older men may not only tolerate very high intensity work loads but will exhibit intramuscular, cardiovascular, and metabolic changes similar to younger subjects.

Even though the above study had a positive outcome, you should still consult your doctor or a professional trainer before trying any High Intensity training. And remember, if you are just starting a training program, take it slow and easy. You will get there:)

Be smart and train smart.

Owen

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To Diet or Follow a Healthy Eating Plan

HEP - Healthy Eating Plan, I want to get fit and healthy and look better and lose weight

HEP – Healthy Eating Plan

An all too common myth is that dieting, no matter the method, will make you healthy. Losing weight can be approached from two directions: the healthy and the unhealthy way. Making long term lifestyle choices will help you lead a healthy lifestyle, lose weight and get you to your healthy weight range while short term crash diets will set you up for failure.

As a Personal Trainer I am often faced with the topic of Nutrition and planning it. Rightfully so, as I believe it plays about a 70% role in the contribution towards the health and aesthetic goals you are looking to achieve. The saying: “You are what you Eat”, really rings true for me as our bodies are one of the most high performance, complex machines ever given to us. You wouldn’t just put any old oil or fuel in a Ferrari would you, well why then don’t we treat our bodies even better than that.

Today i will address the nutrition topic and more specifically, the question of whether there is a difference between dieting and following a healthy eating plan.

Dieting and the tide of diet books that came out was brought about primarily after people learnt that bodybuilders could manipulate their body fat and weight by changing ratios of macro-nutrients or even eliminating completely a certain macro-nutrient to achieve the desired effect. Most of these diets however are extreme and not easily maintainable long term, if at all and take precision like discipline to implement. The effects are also sometimes very temporary and once the person returns to a more normal eating plan they find they blow up or smooth out.

The medical field was also responsible for developing certain types of diets that helped address problems such as obesity, adult onset diabetes, high cholesterol, gout, and other special needs that patients had in order to try and help them back to a state of normality or “health”. With the help of dietitians and other specialists in nutrition the governments of countries also developed the food guide pyramid, which is supposed to cover all basis and lead to optimal health. We have over the years however found the recommendations of the food guide pyramid to be flawed as it does not account for individual dominating body types, genetic differences, gender, intolerance’s and current weight status of each individual. If every person followed the food guide pyramid, I believe we would have an even bigger prevalence of obesity and deficiencies.

So, having said all of the above, I believe there is a difference between a diet or dieting to change body composition or achieve extreme results faster, and following a lifestyle based healthy eating plan.

A diet is something you do for a certain amount of weeks or months to get yourself into the shape you want to be in, e.g. coming out of winter hibernation mode and then panicking to get into shape fast for vests & summer bikinis. The problem is that usually this may involve extremely low calories, cutting out certain food groups, exact caloric amounts per meal, militant discipline, slight starvation, using ergogenic aids etc.

A healthy eating plan however looks rather at implementing healthy eating principals into your daily lifestyle that can be maintained over a lifetime.

These are principals such as:

  • Portion control
  • Eating low GI carbohydrate foods
  • Keeping empty calories to a minimum
  • Eliminating simple sugars
  • Eating complete protein with most meals
  • Adding more raw foods to your diet
  • Eating foods high in fiber
  • Staying away from hydrogenated saturated fats
  • Keeping wheat based carbohydrates to a minimum
  • Note eating heavy starch and carbohydrate meals late at night
  • Snacking often on healthy food choices
  • Drinking enough water to stay hydrated
  • Taking in daily multivitamins and Omega 3

Final Thoughts

Instead of obsessing over calories, food measurements and drastic changes to your eating habits, simply being healthy will help you lose weight without all of the math. Healthy foods are typically lower in calories than unhealthy ones. If you replace soda, chips, doughnuts and cookies with foods such as vegetables, fruits, lean meats, 100% whole wheat bread/pasta, brown rice, nuts and legumes, your calorie count will naturally go down, you’ll enjoy your food and improve your overall health at the same time.

Yes losing weight by eating healthy foods might be slower than going on a crash diet, however it will be a lot easier for you to adjust to which will guarantee your long term success. Imagine if you could just go to the beach anytime knowing you looked good instead of having to starve yourself for 2 weeks to lose weight.

Thanks to Jason Hough for a great article.

Owen

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