Why extra fat is not always deadly and might even help people survive

 

Why extra fat is not always deadly and might even help people survive some illnesses is unclear and in fact disputed by many health experts.

But University of South Carolina obesity researcher Steven Blair, who says people can be fat and fit, is a believer. He called the report a careful and plausible analysis, and said Americans have been whipped into a "near hysteria" by hype over the U.S.'s obesity epidemic.

While the epidemic is real, the number of deaths attributed to it and to being overweight has been exaggerated, Blair said.

People should focus instead on healthful eating and exercise, and stop obsessing about carrying a few extra pounds or becoming supermodel thin, Blair said.

He says his hefty grandmother used to justify her extra padding, saying, '"That way I have protection in case I get sick.' Maybe there is something to that."

A little extra weight might provide "additional nutritional reserves" that could help people battle certain diseases, Flegal said.

Dr. Robert Eckel, a spokesman for the American Heart Association, argued that the results may be misleading. For example, diabetes and heart disease often occur together and both often afflict overweight people. So when diabetes is listed as a cause of death, heart disease could have contributed, he said.

Eckel also said the study results might reflect aggressive efforts to treat high blood pressure and cholesterol or other conditions that can lead to fatal heart attacks. Those conditions often occur in overweight people and can be costly and debilitating even if they are not always deadly, he said.

Obesity researcher Barry Popkin of the University of North Carolina in Chapel Hill, agreed, noting that the study "is about death. This is not about health and sickness."

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Yahoo Health Articles - Exercising for a healthy heart!

 

Introduction

When you have coronary artery disease, it is very important to exercise regularly. If you aren't already active, your doctor may want you to begin an exercise program. Even if you can only do a small amount of exercise, it is better than not doing any exercise at all.

Answers the following points/things.

Key points:

Why do I need a regular exercise program?

Exercising 3 or 4 times a week consistently is important because it takes only a short period of inactivity to weaken your muscles and cardiovascular system.

 

How can I get started on an exercise program?
To get started:
Have a thorough physical examination before beginning any exercise program. Your doctor may do an electrocardiogram (ECG or EKG), a test that measures the electrical signals that control the rhythm of your heartbeat, and possibly an exercise stress test to assess what level of activity your heart can handle.

Calculating your heart rate

One of the best ways to measure your exercise intensity is to take your pulse and calculate your beats per minute or heart rate. See taking a pulse.

 

Calculating your rating of perceived exertion (RPE)

A rating of perceived exertion, or how hard you think your body is working, is a fairly accurate way to tell how much strain is put on your body during exercise. The original Borg scale can be used (6 to 20 levels) to approximate the HR values from rest to maximum, or a revised 0 to 10 scale may be easier to use. For more information, see monitoring the rate of perceived exertion (RPE).

 

How often should I exercise?

How often you should exercise depends on several factors. Many exercise programs recommend exercising a minimum of 3 to 5 times a week. However, the best number of days for you may depend upon your time availability, exercise intensity, the duration of each session, and of course, your overall goals. If you exercise at a lower intensity level, you may want to exercise more frequently. Studies have shown that no significant differences in aerobic capacity are found whether these are consecutive or alternate days. If you are trying to lose weight, regular daily exercise is encouraged.

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Building Better Abs

It's a common mistake in most people who want visible abs to do abdominal exercise only. Sure, you develop abdominal muscle but it's only hidden under a layer of fat. In fact, you may find your ab getting bigger as a result of the increased muscle mass.

Here are ideas for losing belly fat effectively and permanently.

1. Nutrition

Eat 5-6 small meals a day to keep your energy levels stable. Choose wholesome, natural foods, preferably organic, and avoid processed foods. Avoid refined and simple carbs that contain white flour and white sugar. Your main sources of carbohydrates are fruits, vegetables and whole grains.

Drink plenty of water to stay hydrated and to speed up fat loss.

2. Interval training

If you don't have long hours to spare in the gym, interval workouts enable you to achieve the most fat loss in the least amount of time. Some examples of interval workouts are wind sprints, hill sprints, swimming sprints and speed rope jumping. You can also do intervals on a treadmill, stationary bicycle, stairclimber, rower and elliptical machines.

3. Resistance training

Resistance training not only sculpts your body but is important for building muscles. Like interval training, it raises your post workout metabolism so your body continues to burn calories even when you are doing nothing.

Aim for low rep resistance training, i.e. 8 reps per exercise, as it has been shown to boost metabolism after the workout.

4. Reduce stress

Stress has been associated with belly fat. In stressful situations, your body releases a stress hormone called cortisol. Excess cortisol production leads to build up of belly fat. A fat belly is more than ugly looking. Accumulated fat in the abdomen increases your risk of developing high blood pressure, diabetes, heart disease and stroke.

The good news is that you can attain a set of lean or six pack abs through a healthy diet plan and effective training program that promote fat loss.

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