From: ygc0525@yahoo.com   
      
   The following is an excerpt from the book The Feel-Good Diet   
   by Cheryle Hart, M.D., and Mary Kay Grossman, RD   
   Published by McGraw-Hill; January 2007;$22.95US/$27.95CAN; 978-0-07-145378-3   
   Copyright © 2007 by Cheryle Hart and Mary Kay Grossman   
      
      
   Exercising Smarter   
   The best health and weight-loss exercise regimen includes all three methods:   
   fat burning, cardio conditioning, and muscle building.   
      
   Fat-Burning Activity   
   Low-intensity activity should be done as much as possible for as long as   
   possible. We recommend at least thirty minutes or more each day. If you are   
   not able to get a formal metabolic-activity test, you can closely   
   approximate your "fat-burning zone" by leisurely walking or bicycling. You   
   will know that you have exceeded your fat-burning zone if you find you   
   cannot carry on a complete conversation without sounding winded. Remember   
   that your greatest amount of fat burning occurs when you exchange the   
   greatest amount of oxygen. Another hint that you are exercising out of your   
   fat-burning zone is if you get hungrier after exercising. This means you   
   were exercising in your cardio zone and used up most of your available   
   glucose. When this happens, your brain naturally sends out the hunger   
   message so you will eat to restore critical blood sugar levels. Most of our   
   clients can't believe how low their heart rates have to be in order to burn   
   the greatest amount of fat.   
      
   Cardio Conditioning   
   Exercises aimed at improving your heart muscle and oxygen exchange in the   
   lungs are done to lower the amount of work it takes for your body to perform   
   prolonged tasks. This includes the effort it takes your muscles to hold up   
   and move your body around all day. A conditioned heart can pump more blood   
   to your muscles. This allows you to burn more fat at lower heart rates. An   
   unconditioned heart has to work twice as hard to pump the same amount of   
   blood out to your muscles. Remember, the higher your heart rate climbs and   
   the longer the duration, the more metabolic stress is placed on your body.   
   Hormones and neurotransmitters react to this stress in ways that encourage   
   your body to retain fat rather than burn it.   
      
   Metabolism experts advise that it is best to avoid cardio workouts on the   
   same days you do your weight training. Both of these are considered   
   high-intensity-type activities. When the total duration of your   
   high-intensity activities exceeds forty minutes, they become metabolic   
   stressors. You can minimize these negative effects by resupplying your   
   body's glucose energy source. Eating some carbohydrates after forty minutes   
   of high-intensity exercising keeps you from burning up muscle for energy.   
      
   A simple yet extremely effective regimen for cardio training uses the   
   slow-fast interval method. Walk slowly and leisurely for a distance of two   
   blocks (two-tenths of a mile) and then run all out, moving as fast as you   
   can for one block (one-tenth of a mile). Then slow down to a walk and cool   
   down for another two blocks. Rev up again for one block. Keep repeating   
   these slow to fast intervals for a total of twenty minutes. Then you're done   
   with your cardio for the day. Remember to eat a serving of carbohydrates for   
   energy before doing high-intensity training. Drink plenty of water to stay   
   hydrated and to avoid the metabolic stress of overheating.   
      
   Muscle Building   
   Muscle-building exercise allows you to burn more fat calories faster, even   
   while sleeping. Having more muscles increases your metabolism, which enables   
   you to lose inches faster, eat more, and maintain your goal weight easier.   
   This is because the more muscle you have, the more calories you use up to   
   maintain it, even at rest.   
      
   We recommend three to four twenty- to thirty-minute training sessions a   
   week. If you are working on all of your muscle groups each time, you should   
   leave a twenty-four-hour break between workouts. This allows muscles time to   
   heal, strengthen, and build. Do not let more than seventy-two hours go by   
   without working on your muscles, or else they will start to weaken and   
   atrophy. It is best to do twelve slow repetitions of each exercise, bringing   
   each muscle group to fatigue.   
      
   Remember to hydrate well before, during, and after doing your weight   
   training.   
      
   Ideally, you should work with a professional trainer to help you learn the   
   basic techniques needed for optimal development of each muscle group. This   
   is a valuable investment so that you get the quickest results and avoid   
   muscle injuries. There are many good home equipment systems and video   
   programs that will also help guide you.   
      
   Copyright © 2007 by Cheryle Hart and Mary Kay Grossman   
      
   Author   
   Cheryle Hart, M.D., is board certified in bariatrics, the medical specialty   
   of weight management, and in obstetrics/gynecology. She completed her   
   specialty training at the Mayo Clinic and is now in private practice at the   
   Women's Wellness Workshop in Spokane, Washington.   
      
   Mary Kay Grossman, RD, is the nutritional advisor of the Women's Wellness   
   Workshop in Spokane. She speaks nationally on insulin resistance and   
   diabetes nutrition. They are the coauthors of the bestselling book The   
   Insulin Resistance Diet.   
      
   For more information, visit their website at www.feelgooddiet.com.   
      
   --- SoupGate-Win32 v1.05   
    * Origin: you cannot sedate... all the things you hate (1:229/2)