“No More Excuses for Not Losing Weight - CBS News” plus 2 more |
- No More Excuses for Not Losing Weight - CBS News
- Dr. Donohue: Heart rate only one guide to exercise intensity - St. Louis Post-Dispatch
- Heart rate can be a tool in exercise - Times Union
| No More Excuses for Not Losing Weight - CBS News Posted: 11 Oct 2010 08:43 AM PDT (CBS) New research confirms what we've known for a long time: that diet and exercise will help you lose weight and keep it off. Findings from the 28th Annual Scientific Meeting of The Obesity Society stress the importance of "lifestyle interventions," such as structured weight loss programs and exercise. The research shows weight loss programs that focus on diet and exercise can help patients lose more than 20 pounds, decrease waist circumference and abdominal fat, and improve blood pressure. Special Section: Dr. Jennifer Ashton But many people have excuses for not following that advice. So how can you overcome those excuses? CBS News Medical Correspondent Dr. Jennifer Ashton said on "The Early Show" Monday that, because the obesity rate is so high in the U.S., "You're not alone -- but the buck stops here." She said you have to start by learning to like exercise to maintain a healthy weight. "Number one, your body likes it," she said. "Your body will feel good if you start to exercise. It is never too late to train those muscles to get back into shape. You need to lift weights, whether you are a male or a female. Your body needs lean muscle mass and you need to do cardio, aerobic. It makes a huge difference. You will have more success controlling your weight if you exercise." "Early Show" co-anchor Harry Smith said, "Most people hate -- who go -- hate to go to the gym. I think that's one of those things. You see those people looking like rabbits and running around all over the place and happy." Ashton responded, "But you have to do an exercise that's fun for you, so it might not be in the gym -- walking your dog or playing with your kid or playing a sport -- but do something." Another excuse: "I hate diet foods." Ashton said, "We're talking about calories in and calories out. The out part is the exercise, the in is what you put in your mouth. On a day-to-day, meal-to-meal, hour-to-hour basis, if you know what you're putting in your mouth is not good fuel for your body, don't eat it, because those little habits really add up." Other people say it's just too late to drop the weight. Ashton said she had just two words for that: "Bill Clinton. ... We've seen the dramatic transformation (in) former President Clinton." Smith said, "This guy is like a yo-yo." Ashton replied, "This was the number one fast food-aholic now in the country, and now he's eating a plants-based diet, a lot of fruits and vegetables. He's dropped over 20 pounds, it makes a huge difference. It is never too late to revamp what you eat." For other people, the excuse is, "I've tried and I failed." Ashton said that struggle starts in the mind. "It is absolutely frustrating when you constantly fall off the wagon so-to-speak, but get a support group, do something with a friend or co-worker and remember that every single day you have a brand new chance." © MMX, CBS Interactive Inc. All Rights Reserved. This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php This posting includes an audio/video/photo media file: Download Now |
| Dr. Donohue: Heart rate only one guide to exercise intensity - St. Louis Post-Dispatch Posted: 22 Oct 2010 09:58 PM PDT Dear Dr. Donohue • I have some questions about heart rate and its relation to weight loss, health and exercise. I am 53 and weigh 158 pounds. My goal is to lose one pound a week. I work out four to five days a week. My routine is challenging. I sweat. I can talk but cannot sing. My heart is beating fast. During strength classes, my heart rate peaks at 166. During a cardio session, it's between 155 and 165. My doctor says not to worry about my heart rate as long as I do not feel any pain. My trainer says I should be working out at a less-intense pace. Is my heart rate out of line? Does less-intense exercise burn more fat than high-intensity exercise? — J.H. Answer • Using heart rate as a guide to exercise intensity involves subtracting your age from 220 to find your maximum heart rate. For you, that is: 220 minus 53 equals 167. For training purposes, exercise should raise your heartbeat to a level between 60 percent and 80 percent of your maximum heart rate. For you, that is 100 to 134. When you're lifting weights, your heart rate is going to soar beyond those limits, because you are exerting to your maximum for a short time. That's OK. It's safe. For aerobic exercise, you want to exercise within your training zone: 100 to 134. Aerobic exercise is the kind of exercise where large muscles are moving for a prolonged period of time, 30 or more minutes. Running, jogging, brisk walking, swimming and bike riding are examples of aerobic exercise. A beginner should keep the heart rate at the lower level. A more advanced exerciser aims for the higher range. Even exceeding the higher range is safe if you feel fine during the exercise. Don't become obsessed with heart rate. You can gauge your exercise intensity by how you feel. That's as reliable as counting your heart rate. You should not be panting for air (being able to carry on a conversation is a good guide), you should break a slight sweat and you shouldn't feel muscle pain. Your trainer tells you that you burn more fat at less-intense levels of exercise. That's true. A slightly higher proportion of your energy is supplied by fat during lower-intensity exercise. However, the total number of fat calories burned is much greater at high-intensity exercise. Dear Dr. Donohue • My 9-year-old granddaughter loves to jump on the pogo stick. She is very adept at it, much better than her older brother and sister. Her record is 3,016 jumps without stopping. I am concerned that she could be setting herself up for difficulty later in life, such as knee problems. Am I overly concerned? — J.T. Answer • She's not complaining of knee pain, is she? If not, she can pogo all she wants. I am impressed with her record of 3,016 jumps. Write Dr. Donohue at P.O. Box 536475, Orlando, Fla. 32853-6475. This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php This posting includes an audio/video/photo media file: Download Now |
| Heart rate can be a tool in exercise - Times Union Posted: 22 Oct 2010 09:01 PM PDT DEAR DR. DONOHUE: I have some questions about heart rate and its relation to weight loss, health and exercise. I am 53 and weigh 158 pounds. My goal is to lose one pound a week. I work out four to five days a week. My routine is challenging. I sweat. I can talk but cannot sing. My heart is beating fast. During strength classes, my heart rate peaks at 166. During a cardio session, it's between 155 and 165. My doctor says not to worry about my heart rate as long as I do not feel any pain. My trainer says I should be working out at a less-intense pace. Is my heart rate out of line? Does less-intense exercise burn more fat than high-intensity exercise? -- J.H. DEAR J.H.: Using heart rate as a guide to exercise intensity involves subtracting your age from 220 to find your maximum heart rate. For you, that is: 220 minus 53 equals 167. For training purposes, exercise should raise your heartbeat to a level between 60 percent and 80 percent of your maximum heart rate. For you, that is 100 to 134. When you're lifting weights, your heart rate is going to soar beyond those limits, because you are exerting to your maximum for a short time. That's OK. It's safe. For aerobic exercise, you want to exercise within your training zone: 100 to 134. Aerobic exercise is the kind of exercise where large muscles are moving for a prolonged period, 30 or more minutes. Running, jogging, brisk walking, swimming and bike riding are examples of aerobic exercise. A beginner should keep the heart rate at the lower level. A more advanced exerciser aims for the higher range. Even exceeding the higher range is safe if you feel fine during the exercise. Don't become obsessed with heart rate. You can gauge your exercise intensity by how you feel. That's as reliable as counting your heart rate. You should not be panting for air (being able to carry on a conversation is a good guide), you should break a slight sweat and you shouldn't feel muscle pain Your trainer tells you that you burn more fat at less-intense levels of exercise. That's true. A slightly higher proportion of your energy is supplied by fat during lower-intensity exercise. However, the total number of fat calories burned is much greater at high-intensity exercise Go easy with the heart rate guide, or you'll drive yourself crazy. Use perceived exertion -- how you feel -- as the way to judge exercise intensity. Your heart rates are not out of line. Your heart is healthy. • DEAR DR. DONOHUE: My 9-year-old granddaughter loves to jump on the pogo stick. She is very adept at it, much better than her older brother and sister. Her record is 3,016 jumps without stopping. I am concerned that she could be setting herself up for difficulty later in life, such as knee problems. Am I overly concerned? -- J.T. DEAR J.T.: She's not complaining of knee pain, is she? If not, she can pogo all she wants. I am impressed with her record of 3,016 jumps. • DEAR DR. DONOHUE: Your comment on how golfers stretch before playing was, and I quote: more for show than anything else. How should golfers warm up? -- L.P. DEAR L.P.: Warming up and stretching are not the same. Warming up increases the body temperature to warm muscles, tendons and ligaments. Jogging in place, calisthenics and brisk walking are warming-up exercises. Warm muscles, tendons and ligaments are believed to be less likely injured. Stretching is different. You stretch by moving an arm or leg to a point where it's a bit uncomfortable and hold that position for 15 to 20 seconds, relax and repeat the stretch eight to 10 times. Stretching is supposed to make muscles limber and permit greater range of motion. Holding a golf club behind the neck on the shoulders and twisting around a few times is neither a warmup nor a stretch. Write to Dr. Donohue at P.O. Box 536475, Orlando, FL 32853-6475 This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read our FAQ page at fivefilters.org/content-only/faq.php This posting includes an audio/video/photo media file: Download Now |
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