By Elaine Roles. 13 May 2012. UK's Recommended Waist Measurements For Women - Warning This May
Shock You!
"I've been told by my health care professional that I need to lose
weight to improve my health." This is something that
I am increasingly being told by many of the women
who are referred to me. I am also finding that many of these
ladies have only been given vague information and not
told what the risks to their health of being overweight
might be. Having excess body fat around your middle is
not just extra padding it also produces hormones and
chemicals that can make you susceptible to a range of chronic
conditions. Being clinically obese reduces life expectancy by around nine
years and causes 9000 early deaths every year in England.
Risks To Your Health From Being Over Weight.
Current research
shows that just a 10% reduction in your body weight can
reduce your health risks and improve any current medical conditions
considerably.
By being overweight or obese you are greatly increasing your risk
of developing the following health problems:
. Type II Diabetes
. High blood pressure
. High Cholesterol
. Coronary Heart Disease
. Some Cancers
. Menstrual complications
. Pregnancy complications
. Stroke
. Back pain
. Arthritis and mobility problems
. Gall bladder disease
. Increase dependence on medications
By being overweight you are also more likely to experience
joint problems and back pain, and may find you become breathless
and have difficulty sleeping. The more weight you gain, the
more severe these problems may become. Losing even modest
amounts of weight can help to alleviate many symptoms and
reduce your risk of diseases related to being overweight.
Being very overweight greatly increases the risk of developing
serious and possibly life threatening chronic diseases. Just
carrying around the extra weight alone will lead to wear
and tear on joints.
How can you assess your level of risk?
There are two ways which are very quick and easy to do.
The first is to measure your waist hip ratio and the
second is to measure your waist circumference.
WAIST HIP RATIO.
A helpful measurement tool is what is called the Waist-Hip ratio.
Again the results will indicate your prevalence to future health problems.
To find this you want to measure around the slimmest part
of your waist without breathing in. Do the same again
around the broadest part of your hips and buttocks.
Divide the waist measurement by the hip measurement.
For example: waist 32". hips 38" = 0.84.
Results
Women the ratio should be 0.85 or less
MEASURING YOUR WAIST.
If you are saying "I need to lose weight" and really want to
change then be totally honest with yourself, no cheating.
Firstly get a tape measure and then you want to find
your "true" waist.
This is the mid-point between the top of your hip bone and the
lowest rib that you can feel. If you are having
difficulty finding the middle, gently lean over to one
side and you should then be able to find the hip and rib bones.
Having found the two points place the tape measure in the
middle, it may not be over your tummy button. The tape
measure needs to be next to the skin without you
breathing in or holding your breath.
Having a waist measurement which is higher than recommended carries an
increased health risk related to coronary heart disease, stroke,
diabetes and some cancers.
The reason for this is, the excess fat stored around the middle
will not just be lying under the skin but will have
started to surround the kidneys, liver, heart and
intestines so affecting the functioning of these vital organs.
Recommended waist measurements for women.
Normal range = 23.5 -31.5 inches.
Increased Health Risk = 31.5 - 34.5 inches.
High Health Risk = 34.5+ inches.
The great news is that adults who are of "normal" weight and
who are physically active have a 20 - 30% REDUCED risk of
premature death and up to 50% reduced risk of developing
the major chronic diseases mentioned above.
If you say
"I need to lose weight but dieting doesn't work for me"
then I would completely agree with you. Losing weight
through dieting will not work in the long term as you will
always be looking for an end point. Make the change
from being overweight by finding a way of eating that is
nutritious and healthy, which also gives you lots of energy
for enjoying life and being physically active.
"The Doctor told me I need to lose weight but I don't know
how much" will now not be heard. By providing you with the tools
to assess your risk of developing future health problems,
this article gives two simple assessment tools to assess
your starting point and what you should be aiming for.
For more information on a specialist and personalised health
assessment as well as a weight loss plan now go towww.INeedToLoseWeight.biz
By Javier Snover.11 May 2012.Build Up Your Muscle Size Right Now.
Are you planning to improve muscle? You can improve building
muscles and prevent wasting valuable workout time. If you
wish to be bigger and tougher, then this article can
assist you to attain those objectives. Get the most from
every workout with the following suggestions.
If you are conducting a difficult exercise routine, you must
ensure you consume a nutritious morning meal everyday.
A morning meal that is high in protein supplies a nutritious
start to the day. Eating morning meal promotes your system
to make muscle instead of utilizing it as fuel for your body.
If you're in pain, avoid doing exercises right away.
Even though you wish to be tougher, you shouldn't risk
breaking the delicate tissue of muscles and tendons to do so.
If you are feeling hurt, have a couple days off so that your whole
body can relax and get back to normal strength.
When you constantly fuel your system, you help give it nutrients
that support your body build up muscles. It is important
to have at least 6 small meals everyday and to ingest
sufficient carbs, protein and healthy fats. Doing so
assists muscles restore as well as improves metabolic process.
Be picky of what moves you go heavy on, as some are undesirable to
extra weight. Some steps that can cause injury
include neck work, split squats, and dips. Instead,
employ heavier weights primarily for exercises such as
rows, presses, deadlifts and squats.
You can cut corners a bit when you carry, although always
be secure. If you need to complete some additional reps in
order to get the most from your regular workout,
don't use your entire body. But, it is important to keep
cheating to a minimum. Maintain your rep speed
controlled. Don't let your form be jeopardized.
Adults who are interested in muscle building might want to
take a creatine supplement. Creatine can improve levels of
energy and assist your body build more mass.
This health supplement has been well-known in the weight
lifting community for quite some time.
Of course body builders that are not yet adults should avoid
supplements that can impact their natural growth pattern.
One effective strategy is to combine up the type of grip in the back.
Try using a mixed or staged grip when performing rack pulls or
deadlifts, for the best results and also take a look
at my site: bestwaytogainmuscles.net
By David Sharp 29 April 2012. Simple Workout Exercises For Beginners.
Regular exercise provides many benefits to both the mind and body.
Exercise helps to sustain energy, prevent certain types
of illnesses and improve moods. It is also beneficial
for weight control and toning the muscles.
There are several types of exercise such
as cardio, strength training and flexibility exercises.
Making exercise a part of a healthy
lifestyle is recommended for most people; however,
many people do not get enough exercise.
Workouts do not have to be hard or strenuous.
There are many simple workout exercises that almost
anyone can employ to become healthier, happier and more physically fit.
Walking is one of the most easy and inexpensive forms of exercise.
It is perfect for those who are just beginning an
exercise regimen and are looking for an easy way to start.
Walking can tone the legs, buttocks and even the abdomen.
It is recommended that beginners start with 30 minutes of
walking three times a week and add on more time each workout
as they become more fit. Trying to walk too much too soon can
lead to muscle discomfort and may interrupt other daily activities.
An excellent workout exercise that works the lower body is
called Step Ups. Step Ups are great for toning the calves,
thighs, hamstrings and buttocks. This can be performed by choosing a
platform that stands at least 15 inches off of the ground.
Equipment that can be used for this exercise can be exercise blocks or
even a small bench. Start with one leg and
step up onto the platform and then return to the original starting position.
Repeat the process with the other leg and perform
one to three sets of 10. Dumbbells can also be used to maximize the intensity
of the movement.
Aerobic exercise is a great cardio workout that targets all of
the muscles in the body. Aerobic classes are popular with
many people because all exercises are led by an instructor.
This makes it easy especially for those who are unsure of what to do.
There are also many exercise tapes that are available so those who
prefer a more private setting can benefit from aerobic exercising.
Push-ups have been a popular exercise for many years. This
exercise is great for developing the chest, arms and shoulders.
It uses the body weight so it does not require any
equipment at all. Begin by placing hands and toes on
the floor while keeping the back straight. The hands should be just slightly
shoulder width apart and arms should be straight
while holding the body up. Slowly use the arms to lower the
upper body to the ground but be sure that the
body does not touch the ground. Push back up using the arms
and repeat the process.
Beginning a workout can be overwhelming at first. It is a good
idea to set a realistic fitness goal and to listen to the body while
working out. Start out slowly and increase the level of fitness as the body allows.
Our mission here at 7 minute workout is to change peoples lives
for the better! Learn why exercising only 7 minutes a day
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It's a bright sunny day on Tuesday the 7th June 2011,
when I
Arrived at the station of Rural Forest Green.
This was not my first
visit here, many years ago
my family used to come here in the
summer
holidays, and I vividly remember those long days
beneath the warming summer sun.
This beautiful haven in middle rural England with
a population
ofsome 22,529 people is home to
some of the most healthy folk in western Europe.
Why is this? What makes Forest Green so Special,
I was about to learn a few secrets about healthy living
from one of the first people I met!!
Feeling a little thirsty and hungry I decided to go
into one of the two high street taverns, I chose
the "Green Man" sat Down asked for a pint
of Guinness and a cheese sandwich and sat down
to enjoy. After A couple of minutes one of the
other customers started to talk about how nice the
weather was, and was I on holiday, I told him
I work for a Newspaper in London "The Sun
Lane Express" And have come to Forest Green
hoping for a story for our readers.
"Allow me to introduce myself" he said, my name
is Reginald Croker he said holding out his hand
I am the owner and fitness coach at the local
gym and health club at the juction of Forest Green
high street and Losing stomach fat close
(the rural council gave it this name for all the
good work we do at the health club) .If on
your stay here you would be more than welcome
to pop in and say hello, by the way everybody
around town calls me just Reg.
"Hi Reg holding out my hand my names Mick Dywer"
handing him my newspaper press card and a firm
handshake. On Saturday mornings, he continues we
have two classes for walkers and joggers, walk before
you run is better for some. Its worth stressing that
you must have suitable footwear or you will end up
having painful blisters and you wont be able to
run or walk without pain for quiet a while,
We run or walk in a group around 4 miles, taking it
steady no gut busting speed this is not a race.
So off they go about fifty or sixty boys and girl men
and women, all clutching that all essential bottle of
water down Forest Green high street, past the station,
going easily past the housing estate "The Meadows",
whizzing past the Hospital round the Golf course and
out into open country side they run past fields of
sheep, cows,horses, wheat barley sweet corn.
There's a dip in the road here and its a relief
for some of the less experienced runners just to be
able to free wheel down hill to the nearest village
to Forest Green "lower Blacktoft".
Some of the runners have now become a little tired
and are beginning to form into little groups that run
at the same tempo, others forgetting its not a race,
tear through the village around the War Memorial and
start their way back home again. The point where they
finish is at the Hospital gates a group of townsfolk
are there to give the runners a cheer and a drink
some really need it.
Later I asked Reg what tips or advice do you give your
fitness class, He was quiet for a moment then said
I am not qualified to give medical advice, see a doctor
if you are unsure of your medical condition before starting
either a diet or fitness programs
He also offered this advice. Do what you enjoy doing.
Maybe it's a sport or running. By choosing an exercise that
you enjoy doing you are going to be more up to scheduling
it into your day. If you pick an exercise that's hard
and boring, you may do it for a few days, but
then it will get old and you are going to simply start
putting it off.
Thanks Reg its been nice meeting you I am staying here
for a few days at the Green Man Im looking forward to
learning more see you soon.
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