Embed Doc
Copy Link
Readcast
Collections

CommentGo Back

Download

Can exercise really improve your mental health?

Yes, studies have shown that exercise bringsabout both short- and long-term psychological enhancement and mental well-being. Some of the psychological benefits from physical activity include improvement in self-confidence, relief of tension and feelings of depression, positive changes in mood, increased alertness, clearer thinking, and positive coping strategies. Individuals of all ages and gender can realize these benefits from exercise.

Are those so-called "sports drinks" beneficial during exercise?

The composition of thesedrinks is basically water, electrolytes (minerals capable of carrying an electrical charge), andglucose. Sweat consists mostly of water and electrolytes. In prolonged endurance events, glucose(carbohydrate) replacement may be beneficial. Also, endurance exercise in heat contributes toheavy losses of water and electrolytes which need to be replenished.

Is it O.K. to drink water while exercising?

Yes, your body's circulation system must get foodand nutrients to the working cells to carry out their chemical reactions. Sweating during exercisedepletes your body's water supply, which may lead to dehydration. Do not depend on your thirstto tell you to drink water. Try to drink at least 8 ounces of cool water for every 30 minutes of vigorous exercise. Use that water bottle!

What are free radicals and antioxidants?

Free radicals are unstable molecules produced bychemical reactions utilizing oxygen in the body's cells. A variety of external factors can promotefree radical formation including smoking, drinking alcohol, and pollution. Antioxidants (vitaminC, E, and beta carotene—a precursor to vitamin A) protect the cells from free radicals byneutralizing the process of molecular oxidation that leads to their formation.

Does the distribution of body fat have any health consequences?

Yes, people who gain fat inthe abdominal area have a higher risk of coronary heart disease, high blood pressure, diabetesand stroke as compared to individuals who gain fat in the hip area. Men tend to gain fat aroundthe waist and women at the hip.

What are the leading causes of death in the United States?

According to the National Center for Health Statistics, they are heart disease, cancers, strokes, injuries, chronic lung diseases, pneumonia, diabetes, suicide, AIDS, and homicide.

Is it O.K. to drink beer after working out?

Alcohol is a diuretic, which means that itstimulates urine production. Following a workout you want to replenish your body with lostfluids. Consequently, drinking any alcohol beverage before or after exercise is notrecommended.

Do you burn more calories when you are hot or cold, or does it even make a difference?

Shivering in clold weather requires more energy but not enought to enhance a weight loss program.

What are the limiting factors of flexibility?

With the muscles relaxed, and reflex mechanismsminimally involved, researchers have found the relative contributions of soft tissue to jointstiffness to be the following: joint capsule, including ligaments (47%), muscles and their fascialsheaths (41%), tendons (10%), and the skin (2%).

Why does the mirror show your change of shape before the scale?

Muscle is denser than fat.A pound of fat bulges out 18% more than a pound of muscle. Since you are adding muscle toyour body as you shape up, you will often notice a loss of inches before a loss of weight.

Why do people who exercise have fewer colds and viral infections?

It has been observed thatexercise may boost the immune system and that physically active people take better care of themselves. It should be noted that regular, strenuous exercise has also been shown to have anopposite effect on the body's immune system. This adds support for an exercise prescriptiondirected towards regular, moderate levels of exercise participation.

Why do you perspire more after you stop working out?

During exercise your muscles needmost of the blood to get oxygen for the activity. Upon the cessation of exercise, more blood isdiverted to the skin to cool the body by means of sweat production. Also, during most modes of exercise you are moving allot, which helps sweat evaporate more efficiently during the activity.

What is cholesterol?

Cholesterol is a fat-like substance used to help build cell membranes,make some hormones, synthesize vitamin D, and form bile secretions that aid in digestion. Sincefat can't mix with water, which is the main ingredient of blood, cholesterol's most important jobis to help carry fat through your blood vessels. Before cholesterol can enter the bloodstream it iscoated with a protein, referred to as a lipoprotein. Lipoproteins are transport vehicles in thecirculation plasma that are composed of various lipids such as cholesterol, phospholipids,triglycerides and proteins known as apoproteins. The major classes of lipoproteins arechylomicrons, very low-density lipoprotein cholesterol, low-density lipoprotein cholesterol andhigh-density lipoprotein cholesterol.

Which is the 'bad' and 'good' cholesterol?

The low-density lipoprotein cholesterol (LDL-C) isthe primary transport carrier of cholesterol in the circulation. It is referred to as the 'bad'cholesterol because too much cholesterol, from eating foods high in saturated fat, often leads toLDL-C pieces adhering to the inner walls of the blood vessels, narrowing the blood passages. Onthe other hand, the high-density lipoprotein cholesterol's (HDL-C) primary function is totransport cholesterol from the tissues and blood to the liver for excretion or recycling. It isreferred to as the good cholesterol.

Are natural vitamins better for you than manufactured vitamins?

No, your body can'tdistinguish the difference between vitamins manufactured in a laboratory and natural vitaminsextracted from food.

Does cold weather give you colds?

People exposed to chilling temperatures often feel they aremore susceptible to colds. However, it is viruses that give you colds, not the weather. Colds areactually more common in cold weather because people are inside more, and thus more exposedto germs.

What's a good substitute for those high-fat potato chip snacks?

Try pretzels. They are almostfat-free. As a matter of fact, pretzels are one of the fastest growing snack foods in the U.S.However, there is good news for you 'chip' lovers. There are now some new and improved chipsthat are low in sodium, fat and calories. Read the labels at your supermarket. Look for the chipsthat are baked, not fried, and avoid chips made in hydrogenated oil. Remember to check the totalfat content and serving size, too.

Can you drink too much caffeine?

Most people have internal regulators that tell them when tostop drinking caffeine. However, drinking 4-6 cups of coffee a day may result in symptomsreferred to as caffeinism: breathlessness, headache, lightheadedness and irregular heartbeat. Toomuch caffeine may also trigger a panic attack. For college students, caffeine-containing softdrinks have overtaken coffee as the primary source of caffeine. Most experts advice no morethan 200 milligrams of caffeine consumption, which is about the same as two to three 5-ouncecups of coffee.

Are these low-carbohydrate, high-protein diets any good?

Initially these diets help peoplelose weight because the body loses water; approximately 3 parts of water to 1 part of carbohydrate. A low carbohydrate diet is fairly unappetizing. However, the body cannot handlethe extra amounts of proteins and will end up storing much of it as fat.

How do you avoid repetitive strain injuries?

With the wonderful benefits of computer usethere are also some physical perils to know. Repetitive strain injury (RSI) results from hand,wrist, arm and neck injuries from a repetitive (fast) work. Carpal tunnel syndrome is a form of RSI which results from pain in the tendons and nerves across the wrist. To avoid, take frequent breaks during your typing and make sure your computer set-up avoids any neck, back, wrist andeye strain (see Sitting at your Computer Station).

Are vegetarian diets more healthful than diets that include animal foods?

Vegetarian dietsare higher in fiber and lower in saturated fats and cholesterol. Studies also show that vegetarianssuffer less from high blood pressure, diabetes, heart disease and obesity. However, many‘vegetarian foods’ such as chips and candy contain allot of fat and calories, with little nutrientvalue. Also, vegetarians need to be conscious of deficiencies in iron, calcium, vitamin D, vitaminB12, and zinc.

What are triglycerides?

Triglycerides (TG) are fats that circulate in the bloodstream that provide energy for the body. It is uncertain whether high TG levels are associated with coronaryheart disease. However, high TG levels are associated with diabetes, kidney diseases, andobesity. Steps to lower TG levels include cutting down on saturated fat, losing weight, exercise,and quitting smoking.

What is this creatine supplement craze?

Creatine is an amino acid found predominantly in themuscles in the form of creatine phosphate, where if facilitates energy production. It also helps toreduce the lactic acid accumulation during intense exercise. Most investigations have shown thatcreatine supplements boost short-term muscle strength and power. However, it is important tonote that the long-term effects of high doses of creatine are unknown.

Are the sunless tanning lotions safe?

According to the U.S. Food and Drug Administrationthey are safe. The main ingredient in self-tanning products is dihydroxyacetone, which reactswith the top layer of skin to form a light brown tan stain. Remember that these lotions do notgive you any sun protection, however.

How successful are all the stop smoking interventions?

The interventions range fromacupuncture, nicotine gum and patches, hypnotism, anti-depressants and behavior modificationapproaches. None of the methods has outstanding long-term effects, with each method showing a