Thursday, September 20, 2007

Heart Rate Information

Heart Rate Information
Even though the heart rate is a huge element to achieving
an optimal workout, and its been around forever, many
individuals do not know what theirs is, or how to measure
it, or even to care about it. So I am going to clarify this
simple yet important component to fitness.

Over time, your heart becomes more efficient at delivering
the oxygen and fuel required by the muscles to maintain
this higher level of performance. The skeletal muscles also
becomes better at extracting oxygen from the bloodstream.
With continued consistent exercise, the cardiovascular
system continues to consistently improve.

- track your heart rate while you exercise, getting a heart
rate monitor is helpful
- resting heart rate (measured in beats per minute) is
averagely about 70 bpm for men and 75 bpm for women
- know your max heart rate - subtract your age from 220.
Example if you are 28 years old your max heart rate would
be 192, it's going to be an estimated number and will vary
for each person but this is the number you don't want to go
over
- find your target heart rate, there are a few methods for
doing this
- Karvonen method
The Karvonen method factors in Resting Heart Rate (HRrest)
to calculate Target Heart Rate (THR):
THR = ((HRmax "" HRrest) Ã- %Intensity) + HRrest

Example for someone with a HRmax of 180 and a HRrest of 70:
50% intensity: ((180 - 70) Ã- 0.50) + 70 = 125 bpm
85% intensity: ((180 - 70) Ã- 0.85) + 70 = 163 bpm
- Zoladz method
An alternative to the Karvonen method is the Zoladz method,
which derives exercise zones by subtracting values from
HRmax.
THR = HRmax "" Adjuster ± 5 bpm
Zone 1 Adjuster = 50 bpm
Zone 2 Adjuster = 40 bpm
Zone 3 Adjuster = 30 bpm
Zone 4 Adjuster = 20 bpm
Zone 5 Adjuster = 10 bpm
Example for someone with a HRmax of 180:
Zone 1 (easy exercise) : 180 - 50 = 130; ± 5 ? 125 to 135
bpm
Zone 4 (tough exercise): 180 - 20 = 160; ± 5 ? 155 to 165
bpm
- And a third and less scientific way is some people simply
increase their goal heart rate by 5 each week
- heart rate abnormalities, while not common do exist and
would be identified by your doctor, if you experience these
you should discuss all exercise plans with your physician
before beginning
- Know how to take your pulse properly. Place your index
and middle fingers directly under your ear, then slide your
fingers down until they are directly under your jawbone,
pressing lightly. Start with zero on the first beat and
count for 10 seconds then multiply by six. Always check
your pulse frequently throughout your workout to make sure
you within your target heart rate zone.
- Know when to slow down. Even without a heart rate
monitor, you need to know when to begin to slow back down.
A good indicator is becoming breathless, you should be able
to talk and carry on mild conversation while exercising,
not be breathless.
- don't just stop, cool down

Knowing this simple information will help you greatly in
evaluating your progress when training to get fit, or when
training to compete. You can develop your training sessions
and know what you need to change or add in your program by
being in tune to your Heart Rate.

Target heart rate training provides a scientific approach
to tracking your improving levels of fitness. With a decent
heart rate monitor, it becomes easier to monitor your
workouts. It allows you to measure exercise intensity
independently of what activity is being performed by
focusing on heart rate as the measure of exercise intensity.

If you haven't been making the kind of progress you know
you are capable of, you might consider this methodical
approach to improving fitness!


----------------------------------------------------
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Traumatic Brain Injury and the Military

Traumatic Brain Injury and the Military
Unfortunately, those who choose to serve their country run
a comparatively high risk of traumatic brain injury (TBI).
Military personnel are at risk for automobile accidents,
the number-one civilian cause of TBI, but they are also
consistently exposed to strong munitions that can cause a
traumatic brain injury. Military service exposes personnel
to a risk of penetrative brain damage, such as that
sustained when a bullet or shrapnel penetrates the skull.
But the greater cause of TBI among soldiers is closed brain
injury, in which there is no break in the skull,
particularly those caused by explosive blasts. When
soldiers are caught near an explosion, they may sustain
brain damage directly from the blast wave, which can
increase pressure inside the skull; or indirectly from
being physically thrown against a hard object

Afghanistan, Iraq Conflicts a Major Risk Factor for
Traumatic Brain Injury

We now know those who have served in Afghanistan or Iraq
are at a much higher risk of TBI than combat veterans from
previous wars. In the Vietnam War, 14 to 18 percent of all
veterans had a brain injury. Today, the Walter Reed Army
Medical Center says 31 percent of those admitted between
January 2003 and May 2005 had some kind of brain injury. A
2005 study in the New England Journal of Medicine
attributed these higher numbers in part to advancements in
munitions, especially improvised explosive devices, and in
part to improvements in body armor, which protects soldiers
from what would previously have been a fatal penetrative
wound, but not from a nonfatal blast injury.

Misdiagnosed/Undiagnosed Traumatic Brain Injury in Soldiers

Because the symptoms of a traumatic brain injury often do
not appear until weeks after the injury is sustained, it is
not uncommon for a TBI to go undiagnosed or misdiagnosed.
This is especially true when the symptoms of a TBI are
subtle, such as a personality change or emotional problems,
which are easy for strangers to miss. There is evidence
that the military sometimes misdiagnoses such symptoms as
psychological, or even accuses soldiers of malingering, due
in part to doctors' lack of resources or brain-injury
expertise.

And as Commander James Dunne, lead trauma surgeon at the
National Naval Medical Center, observed at a 2006 summit of
military physicians, the long-term consequences of an
undiagnosed TBI can be devastating. Service members with an
undiagnosed TBI lose precious treatment time, holding back
their recoveries and causing complications in their
personal lives. Because side effects of a traumatic brain
injury include behavioral and emotional problems,
especially depression, TBIs can hold discharged soldiers
back from reintegrating into civilian society or even from
continued success in the armed services.

A 1996 medical study showed that a behavior-related
discharge from the military was 1.8 times more likely for a
TBI patient than for a soldier without a TBI. Difficulties
with memory, motor skills and the senses, more common side
effects of brain damage, can also affect veterans' ability
to get a job, care for a family or perform other life
functions. And without a diagnosis, military TBI patients
may be liable for tens of thousands of dollars' worth of
medical bills, on top of lost wages.

Proper helmets and body armor, particularly the newest
Kevlar armor, remain the best way to prevent a traumatic
brain injury among those who serve in the military. Fast
diagnosis and treatment of the injury are also important
ways to prevent secondary injuries from the physical and
chemical changes to the brain that follow a TBI, such as
swelling. It can also minimize the cost, both personal and
financial, of the injury to the soldier and his or her
loved ones. If you suspect that you or someone you care
about has an undiagnosed service-related brain injury, an
experienced brain injury attorney can help you get the
treatment and compensation you need.


----------------------------------------------------
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A Consideration Of BMI

A Consideration Of BMI
As overweight and obesity has become more and more
epidemic, particularly in the United States, tools that
assist in weight control have become more prevalent. A
method used in weight control that has become particularly
popular in recent times is the Body Mass Index, or BMI for
short. The Body Mass Index is, to put it simply, a means
for determining a person's ideal body weight.

Though the Body Mass Index has become widely familiar over
the last decade or so, the notion of using an index to
determine ideal body weight has been in existence for over
one hundred years. In the nineteenth century, a
statistician from Belgium devised a mathematical formula
for measuring obesity. The statistician's name was Adolphe
Quetelet and the formula he devised to measure obesity was,
appropriately enough, called the Quetelet Index of Obesity.
The Body Mass Index is, for all intents and purposes, an
updated description of the Quetelet Index of Obesity.

The Body Mass Index, or the Quetelet Index of Obesity, uses
a mathematical formula to determine a healthy weight. The
Body Mass Index is not just a diagnostic for overweight,
however, but offers a diagnosis for underweight as well.
The formula used by the Body Mass Index to determine a
person's weight health is body weight divided by height
squared.

The BMI became popular in medical circles during the
1980's. Prior to this, objective considerations of body
weight were based solely on how tall a person was. The
problem with this sort of measurement was that it was too
narrow in its consideration of a person's body composition,
and didn't offer enough information about a person's
physical make up and where he or she stood in relation to
ideal body weight.

The Body Mass Index provided a particularly detailed
analysis of body composition along with standards for
healthy and unhealthy ranges of body weight, and the BMI
became the universal standard for body weight
considerations during the 1980's. In the 1990's, as issues
of overweight became more significant, US government
efforts to encourage better health resulted in Body Mass
Index discussion on a much wider scale, and beyond the
medical profession.

Today, so-called Body Mass Index calculators are widely
available on the web. Virtually anyone can now plug in
their height and weight measurements and get a BMI weight
composition reading. The problem with the widespread use of
BMI as some form of authority for body health is that BMI
is and always was meant to be used as a way of classifying
body components of people with extreme weights,
particularly obese persons. In other words, BMI was
essentially developed to categorize the bodies of obese
people, and expanding its use beyond this original intent
and expecting perfect results is not particularly
realistic.


----------------------------------------------------
Zinn Jeremiah is a freelance author. To find help with
weight loss, visit http://www.hubonline.biz/lose-now.htm or
http://www.hubonline.biz/get-fit.htm .

Cancer - One in two men and one in three women will get it. What to do?

Cancer - One in two men and one in three women will get it. What to do?
There is nothing that puts more fear in people than a
diagnosis of Cancer. Statistically speaking, we now have
one in two chances (male) or one in three chances (female)
of getting cancer before the end of our life (American
Cancer Society statistics for the year 2003). At the
beginning of the 20th century, statistics gave us one in
500 chances of getting cancer.

All cancers considered, if you have a primary cancer (in
one location only) the most optimistic statistics only give
you 28% chances of recovery. If you have metastatic cancer
(in more than one location) then your chances of recovery
are 0.1% or in other words, one chance in one thousand to
recover - (statistics from Dr Philip Binzel book "Alive and
Well" published by American Media).

The news is bleak to say the least. However, as we will see
later on, this need not be the case.

Ever since I can remember, I have read newspaper articles,
heard claims on TV or radio, reporting new "wonder" cures
on the war against cancer. Victory against this terrible
disease was, according to these reports, just around the
corner. Why is it then that so many people are still dying
from this disease? Are the 600 UK cancer charities (The
largest UK charities being Imperial Cancer Research Fund,
Cancer Research Campaign and Institute of Cancer Research)
lying to us?

The "American Cancer Society" is the richest charity in the
world. All debts paid, it would still have half a billion
dollars in the bank!

Linus Pauling, the winner of two Nobel prizes, seemed to
think so when he said: "Everyone should know that most
cancer research is largely a fraud and that the major
cancer research organisations are derelict in their duties
to the people who support them."

What is Cancer?

Modern researchers have for many years been exploring the
virus connection at a cost of billions of dollars and
pounds. The pitiful result is that "no cancer that was
incurable 25 years ago is curable today and that, for the
most common cancers that kills 90% of patients today
chemotherapy is no better than snake oil" (The Cancer
Handbook. What Doctors don't tell you publication. By Lynne
Taggart).

When you are diagnosed with cancer, what the doctor is
really saying is that you have one or several tumours in
your body and that at least one of the tumours contains
some cancer cells. They see the tumours as the enemy that
has to be fought and destroyed and all their efforts are
directed against eradicating the tumours.

What is a tumour though? A tumour is only a symptom; it
shows that something has gone wrong in your body and that
your immune system is no longer available to fight it. Many
researchers claim that we all have tumours in our body and
that several times in our life we get cancer. However, we
do not all die from cancer. The reason is that our body's
defence mechanism spring into action when a tumour is
formed and gets rid of it or at least neutralises it. If
cancer cells are beginning to form, these are killed off by
our immune system and all is back to normal.

However if for some reason our immune system is severely
deficient and we are unable to fight off the formation of
the cancerous cells, then disease spreads.

What needs to be done to fight the tumour is not so much to
remove it (surgery), burn it (radiation) or poison it
(chemotherapy) as all these will weaken our immune system
(damaging both our liver and kidneys to a point where it is
difficult for our body to fight off any health problem).
But to find out why the tumour formed in the first place
and remove the cause.

Fighting it according to Dr Binzel is no good, our body now
has in its memory the recipe to form tumours and uses the
negative ingredients we feed it with to form new tumours
and it will rarely stop doing so unless we remove the
cause. The lack of positive ingredients (Vitamins, minerals
and essential enzymes) to fight off the tumour is just as
important.

Let me compare this reasoning with the simple example of a
tooth infection. There is no point in taking painkillers to
fix the tooth. I grant you that they will probably relieve
the pain but I profess that they will not cure the tooth.
What needs to be done is to get rid of the infection with
antibiotics or have the tooth removed.

What do cancer cells feed on?

Several factors such as diet, negative emotions/ stress and
environmental toxins are usually responsible for the
development of cancer. Dietary speaking, cancer cells need
food to survive. Dr Otto Warburg received the Nobel Prize
for scientifically proving that cancer feed from the
fermentation of sugar:

"in cancer cells [the feeding] is replaced by an
energy-yielding reaction of the lowest living forms;
namely, a fermentation of glucose" (quoted in prevention -
May 1968).

According to Macrobiotic medicine theory, cancer cells also
feed on animal protein (all types of meat, especially
chicken but also very much on dairy, eggs etc..)

Detecting cancer

Currently, surgeons often perform a biopsy when cancer is
suspected. A biopsy is a way of extracting a quantity of
matter from a tumour and test it to see if it is cancerous.
The problem with this method is that if the tumour is
cancerous and the tumour is punctured, there is a definite
risk that the cancerous liquid will spread to surrounding
cells and spread the cancer around the body (Roger Delin -
medical analyst - Philippines.

Breast cancer is often diagnosed using a mammogram. The
main manufacturer of mammographic equipment is a company
called "Smarlight Mammographics". They state: "We expected
error rates to be around 30%, but the wide range of results
(10%-90%) was an eye-opener." Amazing admission from the
largest manufacturer of what is considered as the ultimate
test to detect breast cancer. Unbelievable !

It is interesting to learn that autopsies have shown that
many undetected cancers were present in the body of people
who died from other causes. This makes a mockery of medical
statistics and confirms that in fact a substantial number
of cancers are never detected and do not obligatorily cause
death.

A Swedish study has revealed that 15% of major cancers were
not revealed before death and around half were of a type
normally considered fatal (ref: wddty).

Modern approach and progress on cancer

The modern approach to treat cancer is surgery, radiation,
chemotherapy, hormones and immunotherapy. The percentage of
oncologists (cancer doctors) who would not participate in
chemotherapy trials is an alarming 75% (due to its
toxicity). (John Robbins - "The source of true healing")

The progresses made were, it appears more due to the
temporary reduction in tumour size rather than in an
increase in the life expectancy for the patient. No
mentions were made however of the increased suffering
caused by the side effects of the drugs taken.

2- Statistics

Statistics from the American Cancer Society

* 556,500 cancer deaths were expected in 2003 in the United
States alone (more than 1,500 a day)

* About 1,334,100 new cancers were expected in the USA for
2003 (excluding skin cancers)

* 17,000,000 Americans developed cancer between 1990 and
2002

* Despite billions of $ and £ being spent on research,
there was only a 1.4% decrease in cancer deaths between
1989 and 1995. Very poor considering more cancers were
detected (and detected earlier) using sophisticated methods.

*Estimates for 2003 was that 1,000,000 people would get
skin cancer

*The cost of cancer for year 2000 was $180.2 billion (USA
alone). $60 billion for direct medical costs, 15 billion
for indirect morbidity costs (cost of lost productivity due
to illness) and $105.2 billion for indirect mortality costs
(cost of lost productivity due to premature death).

* About 211,300 new breast cancers diagnosis were expected
in 2003

3- What to do to protect yourself or help beat cancer?

The American Cancer Society stated on their web site for
the year 2003 statistics that three quarter of all cancers
are due to poor Diet and Environmental causes.

I personally would also include "Negative Emotions Stress"
as being a major cause of cancer and increase this figure
to: "Over 90% of all cancers are due to poor diet, negative
emotions and environmental factors" (my own opinion based
on years observations).

To protect yourself from cancer or help yourself if you
have cancer, you must:

1- Change your diet

2- Work on your emotions

3- Get rid of your (home) environmental toxins

4- Replenish your energy with natural therapies or remedies


----------------------------------------------------
Patrick Hamouy runs a school of Alternative Therapies in
the UK. He teaches Reiki Healing, Indian Head Massage,
Emotional Freedom Therapy (EFT), Anatomy & Physiology,
Oriental Diagnosis & Psychic Development. He sees customers
for consultations.in Macrobiotic, Emotional Freedom Therapy
(EFT) and Removal of toxic products from the home
environment Full information on his web site at:
http://www.therapies.com

How Father of Five Got Back in "High School" Shape

How Father of Five Got Back in "High School" Shape
I learned early on that running hills is one of the best
workouts for adding strength and speed and staying lean and
mean.

When I was 18 years old, way back in 1987, the greatest
workout of my Senior track season was to run up a hill
called Shepherd's Crook. From the name you can probably
tell that it was a road that went straight, then bent to
the right and finally bent to the right again… a total of
about 300 yards, all uphill.

I ran this hill numerous times that year to prepare for our
run at qualifying for the state track meet - which we did.

I also ran a whole lot of stairs during high school.
Again, some of the best workouts of my life. I can still
remember those exact workouts and how great my whole body
felt afterwards.

I can also tell you that I have never been as strong, as
fast or as in shape as when I was running hills and stairs.

In 1993, as I began my coaching career I continued to have
my athletes run hills and stairs. It helped track and
field, football and other athletes reach the peak of their
athletic potential and keep them in great shape.

Even as I coached my athletes to train with this high
intensity, I somehow dropped it from my own training. And
I paid the price.

Over the years, I replaced muscle with flab and added a few
extra pounds of fat on top of it. My weight got higher
than it had ever been.

I know now that I had fallen victim to conventional wisdom
of the fitness world. During college, studying exercise
physiology, I first learned of the "fat-burning" zone for
cardio exercise. And I bought it, hook, line and sinker.

It took me years to realize the long bouts of low intensity
training in my cardio zone were not the best way to stay
young and thin. Plus, I hated that kind of workout. Too
much time, not enough excitement, not enough results. If
only I hadn't spent all that time on the treadmill, the
elliptical machine and the recumbent bike… pretty much
wasting my time.

I also fell for another line of bull. That, once you turn
30, your metabolism slows down, you get slower, weaker and
lose muscle mass… and there's not a thing you can do about
it. I don't know about you but I didn't want everything
from age 30 on to be downhill (pun intended). The fact of
the matter is, they don't bother to tell you that you can
dramatically slow this process down with certain types of
exercise! You can maintain and even improve on your
fitness your entire life.

Thankfully, I got fed up with how I looked and felt and
looked around for something else. It was then that I
started reading a lot about the effects of high intensity
exercise.

The more I read, the more I became convinced that raising
the intensity of my workouts was the way to go. High
intensity workouts, like sprinting, built more muscle,
burned more fat and cranked up the metabolism to the levels
we all enjoyed in our younger years.

And it all made sense. When I was in the best shape of my
life, this was the kind of exercise that I did. Sprinting,
running hills, running stairs… fast, explosive movements.
It was time to add this stuff back to my workouts.

I began running sprints again in 2004 and added hills and
stairs the following year. I quickly saw just how powerful
this type of exercise could be. I feel and look better
than I have in years and have more energy, strength, power
and endurance.

Now, I run sprints on hills or stairs three times per week
along with strength training. I use the techniques in this
manual to get fantastic results in just a few minutes of
sprinting per week. I also coach others on these
techniques and have seen the positive effects in them as
well.

What I tell the people I coach is to please remember to
start slow. Hill sprint workouts can be adapted for
everyone to use. From working out for the first time to
elite levels of fitness… starting slow and building on your
success is key to achieving all of your fitness goals. It
won't take long to start seeing your progress. Take it one
day at a time. As Ben Franklin once said, "Make haste
slowly". But, make haste just the same.


----------------------------------------------------
Tim Alan Kauppinen, or Coach K, has over 20 years
experience as an athlete and coach. He has developed
champion athletes across multiple sports through speed
training, strength improvement and conditioning. Coach K
is the author of the Uphill Fitness Training, and publishes
a FREE daily training email newsletter. Tim can be
contacted through his website at http://www.makesyoufast.com