October 30th, 2008 Milan
Health improves with increased strength and muscle mass. And that’s true for women as it is for men.
In a study of elderly women who were disabled to varying degrees, researchers for the US national institute on aging found that those with the least strength were twice as likely to die from heart disease as the strongest. Researchers used hand-grip strength as a measure of total strength.
Another study was done - testing the strength of quadriceps (muscles on the front of your thighs). The weakest women had 1.65 times higher the risk of death from any cause, compared to the strongest.
Strength and physical fitness has very real implications for your quality of life. You should be incorporating strength training at least 2 times per week per muscle part to your fitness program.
You can find a simple effective all body workout here - if you are beginner try this safe, effective all-body-machine-resistance workout or if you are more advanced try this all-body-workout with combination of machines and free weights.
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February 18th, 2008 Milan
One of the most important ways to get a good night’s sleep is to eliminate “sleep robbers:”
1. Coffee, many teas, chocolate, soft drinks, some over the counter medication is full of caffeine.
Caffeine is a stimulant, which means it has a wake up effect, and heavy use of coffee - about 3 cups daily can cause sleep problems.
It also depends how sensitive you are to caffeine. Even small amount of coffee early in the day can keep you from falling asleep 10 -12 hours later.
Caffeine stays in the body for roughly 20 hours.
Drink decaf instead and stay away from caffeinated beverages, at least in the afternoon.
2. Alcohol
Alcohol keeps you in the lighter stages of sleep so you never really achieve restful, restorative sleep.
3. Smoking
Nicotine, like caffeine is a stimulant that makes it hard to fall asleep and contributes to problems waking up.
Give up smoking! It will improve the quality of your sleep and certainly the quality of your health.
Also protein can keep you awake. Cut back on protein consumption especially in the evening, and eat more quality carbohydrates. They have naturally tranquilizing effect on the body.
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