Exercise and Weight Control

Exercise and Weight Control

BBC - Health: How much exercise?

BBC - Health: How much exercise?

Exercise and Weight Control

Exercise advertisements often target simplified exercise routines and spot reduction. Some exercise advertisements sell the belief that one machine will work your entire body and give you the results you need. Some machines are good for cardiovascular conditioning; however, they may not be good for other reasons, such as joint or balance limitations. To establish a proper exercise routine, you need to follow a few basic guidelines.

Find out what the recommended exercise guidelines are for your personal health condition:

Before you start an exercise program or routine, a thorough medical history and evaluation are recommended so you and your doctor can identify limitations on certain exercise movements. It is highly recommended that you receive proper instructions for performing these exercises before beginning your exercise routine or program. Anaerobic exercise is not recommended for some people with certain heart or orthopedic conditions. Discuss this with your doctor.

Types of Exercise

The two basic types of exercise include:

• Aerobic exercise: any activity involving large muscles, done for an extended period of time. Aerobic exercise is done primarily for cardiovascular fitness and weight loss.
• Anaerobic exercise: any activity that does not require oxygen for completion of movement. Usually refers to resistance training. Anaerobic exercise is done primarily for increased muscle mass and toning.

Aerobic Exercise

Aerobic exercise has 3 important parts:

• Warm-up - 3 to 5 minutes of exercise at a lower intensity (for example: speed or grad for treadmill) to warm up your muscles and slowly increase your heart rate
• Conditioning - aerobic exercise conducted for a specific duration (e.g. 30-45 minutes) in which the target heart rate is achieved and maintained.
• Cool-down - 3 to 5 minutes of exercise at a lower intensity to bring down your heart rate and lessen risk of injury

• Mode — The type of activity you choose to do. Activities should include those that work the large muscles, such as walking, jogging, swimming, aerobic dance, or cycling. There are many types of exercise you can do. Find an activity you enjoy and will tolerate long term.
  Recommended: any activity that you enjoy.
• Intensity — How hard you work for the duration of the activity.
  Recommended target heart rate: 60% to 80% of your predicted maximum heart rate.
  (Predicted maximum heart rate = 220 minus your age).

For example: a 45-year old person’s maximum heart rate would be 220-45 or 175; the target heart rate range (60%-80% of maximum heart rate) would be from 105-140 beats per minute. Another way to determine the intensity of your activity is theRated Perceived Exertion Scale (RPE).

Those with heart disease should discuss exercise with their physician. Some heart conditions may require a modified or supervised exercise program. Medications may have an effect on heart rate; therefore if you are taking any cardiac or blood pressure medications, ask your doctor if they have any impact on your target heart rate.

• Duration – Length of time of the activity.
  Recommended: 30 to 60 minutes, depending on your goals.
• Frequency – The number of days per week that you exercise.
  Recommended: 3 to 7 days per week, depending on your goals.

The American Heart Association (AHA) guidelines call for a minimum of 30 minutes of aerobic physical activity performed at moderate intensity (60%-80% maximum heart rate), either in one continuous period or in intervals of at least 20-minutes duration on most -- preferably all -- days of the week. This is the amount called for to reduce the risk of coronary disease. It is equivalent to briskly walking at least 1.5 miles per day or raking leaves for half an hour. For weight control, you may need to increase the amount of time you exercise to burn more calories.

Anaerobic Exercise

Anaerobic exercise involves using free weights or machines to build muscle mass and tone.

• Mode – The activity that you choose to work a particular muscle group.
• Intensity – The amount of weight you lift during a set.
• Repetition – A complete movement of a particular exercise.
• Sets – A group of repetitions. For toning, 12 to 20 repetitions with lighter weights are usually recommended. In contrast, fewer repetitions (such as 8 to 12) with heavier weights are performed to build muscle mass.
• Recovery – The amount of time you rest in between sets. The recovery ranges from 0 to 180 seconds.
• Frequency – The number of days per week that you perform strengthening exercises. Strengthening exercises should be performed with a day or two of rest in between workouts.

Set goals

A complete exercise program requires 3 components:

1. Stretching – to enhance flexibility of your joints and limit injury
2. Aerobic or conditioning –  to help you lose weight and improve cardiovascular fitness
3. Anaerobic exercise or toning – to help you build or tone muscles

When setting goals, it is important to design a program that you can do in a schedule that you will definitely keep. Look at your calendar and schedule in your exercise sessions. You do not have to do all 3 components of the exercise program every day, but to lose weight the most important component will be aerobic conditioning. If you need to start by exercising in 10-minute increments, that's OK. Every week or so, your goal will be to increase the amount of time you exercise until you are exercising at least 30 minutes per session.

Keep track of your success

There are several ways to monitor your success:

• Improvement in endurance – keep an exercise diary. Note changes in how your feel with your exercise, such as: being able to go farther, having to increase the intensity of the activity to achieve your target heart rate, feeling less short of breath, etc.
• More room in your clothes – you should feel better in your clothes. They should fit better or you may notice they are getting bigger (you are getting smaller!)
• Keeping measurements – Keeping records of your weight or inches may be helpful to track your success. However, some people get discouraged if they do not see big changes. While your fat level may be decreasing, you may be increasing in lean body mass. Since muscle weighs more than fat, it may appear that you are not losing weight, but maybe even gaining weight. Use other measurements for success instead of weight loss such as toner legs and arms, decreases in waist, hip or arm measurements, increased energy levels or improvements in your overall health.

What is a body composition test?

A body composition test is a way to determine your current percentage of body fat. It is also a way to track progress during your exercise program. A body composition test is more accurate in determining your ideal body weight. The ideal range for females is 18 to 26% body fat. The ideal range for males is 12 to 17% body fat.

When to call the doctor

If you have any of the following symptoms while exercising, stop the activity and rest. If the symptoms do not go away, call your doctor:

• Heart palpitations (feeling of "skipped" heart beat or irregular heart beat)
• Chest pain
• Increased shortness of breath
• Dizziness or lightheadedness
• Pressure or pain in your chest, neck, arm, jaw or shoulder
• Weakness
• Unexplained weight gain or swelling (Call your doctor right away)

30 Minutes per day

FIT IN 30 MINUTES PER DAY!

Most people know that they should have five portions of fruit and vegetables a day, but aren't aware of the recommended 30 minutes of exercise each day.

As part of its FIT-IN campaign to encourage more people to take up exercise, the Sports Council for Wales has 10 top tips for people to help them reach this goal. These are only small changes but will help lead to a much healthier lifestyle:

1. GARDENING:

Tone up, burn calories and relieve stress. After half an hour of digging and shovelling you can expect to burn 250 calories, compared to 105 for weeding and 100 for raking. And mowing the lawn shouldn't be forgotten — burning over 200 calories depending on the size of your lawn, of course!

2. CYCLING:

Leave the car on the drive and cycle to your local attraction or park this weekend. The whole family can join in and after 60 minutes of cycling you will have burnt off approximately 300 calories. Kids will find this much more fun than being stuck indoors!

3. WALKING:

The recommended 10,000 steps a day will help protect against a range of lifestyle-related illnesses, including diabetes, heart disease and some forms of cancer. Too many people are quick to jump in the car to drive the kids to the school or local shops, which are normally within easy walking distance. Getting off the bus before your normal stop is also a great way to reach your 10,000 steps!! A brisk walk will burn around 100 calories in 15 to 20 minutes.

4. STAIRS:

Most people have access to stairs at home or in work so use them. You will tone up your bottom and legs and burn calories - the more effort you put in the greater calories you'll use. You can burn approximately 100 calories after 15 to 20 minutes of climbing the stairs so forget the lift next time!

5. HOUSEWORK:

Dusting, hovering and changing bedding is a great way to raise your heart rate and tone your muscles. Moderate housework will burn 160 calories per hour but the higher the intensity, the higher the calories. Ditch your cleaner and make sure you get the health reward and personal satisfaction instead!

6. WASHING THE CAR:

Car washes may seem an easy option but you'll feel proud of your shiny new car by putting some effort in. In 20 to 25 minutes you can burn 100 calories washing and waxing your car. You'll also improve flexibility and upper body strength and save money!

7. WASHING THE WINDOWS:

Not everybody has a ladder and bucket to hand, but even cleaning the downstairs windows and patio doors are a help. Think of all that stretching and use of arm and leg muscles and at the end of the day, your sparkling windows — you'll also burn 100 calories after about 20 to 30 minutes.

8. SHOPPING:

Free local delivery is offered by many supermarkets but think how many calories you'll use walking to the shops, packing your goods and carrying the shopping home. Even shopping for clothes is good exercise, especially trying different outfits. You can expect to burn at least 100 calories an hour. What a great excuse to splash the cash!

9. OFFICE WORK:

Most people are guilty of sitting by their computer all day which isn't very good for their health. Instead, go for a walk and deliver a message rather than sending an e-mail, walk around the office regularly to get a drink and make the most of your lunch hour with a gentle stroll.

10. TV:

Lose your control and get off the sofa every time you want to change channels. It’s also important that you don't sit down and veg all night — you can still stretch and do gentle exercising while watching your favourite programme.

Huw Jones, Chief Executive of the Sports Council for Wales, said: "We hope these simple ways of incorporating exercise into everyday life will appeal to those who usually think they need to go to the gym or attend a fitness class to exercise. We want to promote ways which they may not have considered such as gardening, housework and shopping, which all burn calories and count towards your 30 minutes of exercise a day which everybody should be aiming towards."

Propuesta ciudadana que circula en internet:

• Se esta promoviendo en la ciudadanía una mayor participación nuestra para hacer ver a nuestros gobernantes nuestra desaprobación a su actuación.
• Debemos imponer a ellos nuestra voluntad a cambio de nuestro voto en las próximas elecciones.
• Deben saber ellos lo que queremos.
• Si queremos que cambie nuestro país debemos hablar alto.
• El presente documento tiene que dar la vuelta para que lo conozcan nuestros gobernantes y sepan que nos estamos organizando para exigirles lo que queremos para México y para nosotros.
PRIMERO
• Queremos que disminuya la cantidad  de diputados federales de 500 a 300
• Que reduzcan sus salarios y privilegios.
• Toma en consideración lo que nos cuestan en salarios, gastos de representación, comisiones especiales, celulares, seguridad, viajes, bonos, etc.
SEGUNDO
• Queremos que disminuya la cantidad de senadores de 128 a 32, que uno represente a cada estado de la republica.
TERCERO
• Que se cancelen los seguros médicos privados de los legisladores y de funcionarios públicos. Si el pueblo acude al IMSS o ISSTE, que ellos también acudan a esas instituciones. Ya verás que pronto mejoran los servicios.
• ¿Porque tiene que salir de nuestro dinero sus seguros privados?
• Si así lo quieren que lo paguen de los altísimos salarios y otras percepciones que reciben.
CUARTO
• Que se recorte el presupuesto que reciben los partidos políticos a la mitad.
• O que solo existan tres partidos, y que los demás se integren a cualquiera de ellos, como lo hacen con sus alianzas.
• Es humillante para los pobres ver el dinero que se despilfarra cuando solo extienden la mano, y no les cuesta, y si les sobra se lo reparten como botín.
QUINTO
• Queremos que desaparezcan todos los legisladores plurinominales.
• No es posible que además del excesivo cuerpo legislativo, nos cuesten también los que no los elige el pueblo, para que los políticos pongan a su antojo sus sucesores de ideología o parientes.
SEXTO
• El gobierno lo debe imponer el pueblo, no el mismo gobierno.
• Queremos tener candidatos ciudadanos independientes, que no dependan de partidos políticos, para evitar que se arrodillen ante el mandato de su partido.
• Que sepan que el pueblo manda.
SEPTIMO
• Queremos que se aplique el plebiscito.
• Su definición dice textualmente:
– Es la consulta en la que se somete una propuesta a votación para que los ciudadanos se manifiesten en contra o a favor.
• Esa es la aplicación de nuestra voluntad.
OCTAVO
• Queremos que se aplique el referéndum de  la sociedad.
• Su definición se explica así:
– Es una institución democrática a través de la cual la sociedad expresa su voluntad respecto a un asunto o decisión que sus representantes constitucionales someten a su consulta.
• Debemos ser tomados en cuenta.
NOVENO
• Queremos que los gobernantes no tengan fuero.
• A la fecha han deformado la definición original, y la aplican como privilegios para actuar sin ser tocados, promoviendo la impunidad en el país, y da como resultado la falta de rendición de cuentas de nuestros gobernantes.
• No importa lo que hagan, no se les puede tocar.
EN LA DEMOCRACIA MANDAMOS LOS CIUDADANOS
• Solo es cuestión de usar nuestras facultades de manera inteligente:
– La libertad de expresión
– La libertad de asociación
– El  sufragio efectivo
• Ya es tiempo de imponer nuestro mandato a la clase política. Ya estamos hartos de tanto abuso. Todo tiene un limite.

Tacos al Pastor de Oriente a México - Auténtica Receta Mexicana - GuiaDeTacos.com ::México::

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Cacahuates con ajo y chile

Pirateado a algun lado:


Receta 1. 
Pones a tostar los cacahuates con poquito aceite, le pudes poner chile de arbol seco, o chile piquin entero en polvo, el ajo debe ser dientes de ajo con todo y càscara, ya que lo tuestas todo junto, le pones mucha sal y mmm con una cervecita!


Receta 2. 

-Un kilo de cacahuates sin cascara dura solo le dejas la otra la roja.

-un puño de chiles de arbol (este chile es largo, rojo y delgado es como el serrano pero mas picoso cuando es seco es rojo)

- una cabeza de ajo desmenuzada en dientes sin pelar.

- aceite y sal los necesarios

Preparación:

Colocas los cacahuates en una sarten con un poco de aceite, la sal la espolvoreas encima hasta que se cubran bien de ella. Cuando los cacahuates ya esten dorados sin quemarse, vaciar los chiles de arbol y los dientes de ajo para que se doren, dejarlos enfriar y los enbolsarlos cocidos, así durarán un buen de tiempo. Si requieres mayor acidez aplícales limon en polvo.

Receta 3.

-cacahuates enchilados

-un kilo de cachuates pelados (sin cascara dura y ni la otra que traen dentro)

-un poco de chile piquin ( que es chile de arbol seco molido)

-aceite y sal la necesaria.

Preparación:
Pones en una cazuela los cacahuates ya pelados, los bañas con un poquito de aceite, les espolvoreas sal y una vez que esten un poquito dorados (no quemados) los dejas enfriar un poco y los vacias en una bolsa plastica, una vez dentro, vacías el chile piquin y lo revuelves (no lo hagas afuera de la bolsa porque el polvo del chile es muy fino y ahogaria a todo el que este cerca)

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Jetting the Stove

Jetting the Stove

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Crop Multiple Pictures at Once with Adobe? - Yahoo! Answers

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Recovered from scg231 post

"I am unfamiliar with Album Starter, but you can "borrow" a trial version of Photoshop CS3 to do this. You can download a free trial at http://www.adobe.com.

First, create an Action that tells Photoshop what to do with each file:
Open the first image of your series in Photoshop.
Go to Window->Actions
At the bottom of the Actions pallet, click on the "Create New Action" button (next to the trash can). Name the file and hit "Record"
Do to the image what you want--crop, size, whatever. Just make sure you do only what you want to be done to all of the images.
Save the image to a new folder (don't save over your originals--you may have to try this a few times to get it just right).
Close the image THEN click the square Stop button on the Actions pallet.

Apply the Action through a Batch Process:
Go to File->Automate->Batch...
Choose the Action you just recorded from the drop down menu at the top
Select the folder where your original images are (you've already told Photoshop where to save the image in your action, so you do not need to set it)
Click OK

Photoshop will start flying through your files, repeating the steps you recorded. You should find all of the new files in the folder where you saved the first one when it's done."

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