mass-related stories
How Many Days Should You Strength Train Each Week?
Occupational Therapist and uber fit mom Wendy Alexander knows her stuff and shares a simple strategy for staying strong and fit! Who knew it could be so easy?
To learn if yoga is right for you, the top 10 things a wellness chef wouldn't eat if you paid her, and to check out more health and fitness videos ...
A better BMI
Maybe the whole Body Mass Index (BMI) thing just isn't too accurate. I mean, how can a tool that takes into account only my height and weight really tell me if I'm overweight or not? What about muscle mass -- not that I have too much -- and bone density, and body fat? Don't all these factors play a role in what number appears on my bathroom scale? Surely, they do. Still, BMI measurements serve as a general guide, offering somewhat of a clue about weightiness.
Runner's World offers this cool BMI calculator you might want to check out. It's really easy to use. Just enter your weight (mine is 135) and your height (I'm 5'7") and presto! Your BMI number will present itself in an instant. Mine is 21.1, which means I am in a normal weight range. Here's how the numbers break down, according to the National Institutes of Health.
Runner's World offers this cool BMI calculator you might want to check out. It's really easy to use. Just enter your weight (mine is 135) and your height (I'm 5'7") and presto! Your BMI number will present itself in an instant. Mine is 21.1, which means I am in a normal weight range. Here's how the numbers break down, according to the National Institutes of Health.
- Underweight: Less than 18.5
- Normal Weight: 18.5 to 24.9
- Overweight: 25 to 29.9
- Obese: 30 or greater
Hydrostatic weighing is the way to go
So the Body Mass Index (BMI) may not be the best indicator of obesity. It only accounts for height and weight and gives a whole host of other factors (muscle mass, for one) no attention at all. There's also the skin fold test, or pinch test. I called my local health and fitness center to inquire about this option -- I'd really like to see where I fall on the body fat spectrum after losing some weight -- and I was told it's not all that accurate either. Since the skin is pinched and measured using calipers, it's difficult to grab the same fat each time it's done. Obviously, this can skew results. So where do I go now for a precise evaluation of my fat?
I could go for a waist-hip ratio -- a tape measure is used around the waist and hips -- but this won't tell me exactly how much fat I'm carrying around. That leaves one method -- hydrostatic weighing. It happens to be the only route recommended by the fitness trainer I spoke with on the phone, and it involves a whole lot of water and a whole lot of exhaling.
Hydrostatic weighing works like this: After expelling all of the air from the lungs, a person is repeatedly submerged in water for five to 10 seconds. It's a very reliable measure, the gold standard really for assessment of body composition. It can be scary for those who fear the underwater world, but it works and is available at various health and fitness centers.
What do you think -- would you get dunked to capture the essence of your own body fat?
I could go for a waist-hip ratio -- a tape measure is used around the waist and hips -- but this won't tell me exactly how much fat I'm carrying around. That leaves one method -- hydrostatic weighing. It happens to be the only route recommended by the fitness trainer I spoke with on the phone, and it involves a whole lot of water and a whole lot of exhaling.
Hydrostatic weighing works like this: After expelling all of the air from the lungs, a person is repeatedly submerged in water for five to 10 seconds. It's a very reliable measure, the gold standard really for assessment of body composition. It can be scary for those who fear the underwater world, but it works and is available at various health and fitness centers.
What do you think -- would you get dunked to capture the essence of your own body fat?
Promote wellness, halt breast cancer
Diet & Weight Loss, Nutrition & Supplements
I think there's not a whole lot of difference between practicing healthy habits for general wellness and practicing healthy habits for the prevention of breast cancer. Just check out the points made in this article about warding off the nasty disease that this year will strike about 178,000 American women.
The suggestions seem pretty familiar, don't they? That's because they're generally good for the body. And so it's simple, really. Just live a clean life, shoot for good health, and you'll have a fairly good shot at warding off all sorts of unwanted illness, like breast cancer.
In a nutshell, here's what tops this article's list of healthy habits:
The suggestions seem pretty familiar, don't they? That's because they're generally good for the body. And so it's simple, really. Just live a clean life, shoot for good health, and you'll have a fairly good shot at warding off all sorts of unwanted illness, like breast cancer.
In a nutshell, here's what tops this article's list of healthy habits:
- Maintain a healthy weight. A 2005 study showed women who gained weight after a breast cancer diagnosis had an increased risk of recurrence. Other studies show overweight women have a greater chance of a first-time breast cancer diagnosis. And countless studies indicate excess weight is bad for the heart, cholesterol, bones, joints, and more. Body Mass Index (BMI), although not a perfect measure, can help you chart your healthy weight.
Skip the BMI -- pinch that fat instead
The Body Mass Index (BMI) measurement is not all it's cracked up to be. It's a good guide and can offer a general view of your placement on the obesity continuum, but it's based on height and weight alone -- and herein lies the problem.
BMI doesn't take into account body frame or muscle mass and in one recent study cited in the journal Medicine & Science in Sports, 60 percent of women were heavier or thinner than their BMI calculations indicated.
Next time you're in the market for determining your true size, ask for a skin fold test at your doctors office or your local fitness club. Let someone actually pinch that fat. Then, you'll know more clearly where you stand.
BMI doesn't take into account body frame or muscle mass and in one recent study cited in the journal Medicine & Science in Sports, 60 percent of women were heavier or thinner than their BMI calculations indicated.
Next time you're in the market for determining your true size, ask for a skin fold test at your doctors office or your local fitness club. Let someone actually pinch that fat. Then, you'll know more clearly where you stand.
Some loaded fries and the BMI
Healthy Kids, Nutrition & Supplements
I was elated to read in my first-grader's school newsletter on Monday that first and third-grade students will have their Body Mass Index (BMI) measurements calculated during the month of October. I'm not sure why these two grades were chosen, but I'm happy to see some attention paid in the public school system to the issue of childhood obesity.
After I read this exciting BMI announcement, I flipped through a few more newsletter pages and landed right on the school's lunch menu. Interesting what I found. On October 9, kids can ingest loaded fries or a chicken patty -- fried or breaded, I assume -- and on October 10, they get to pick either a hamburger or a corndog. On October 17, the options are chicken fried rice or beef nachos. Chicken nuggets make the menu on many-a-day. So does mac and cheese. And pizza is served every Friday. Now I know there are nutritional guidelines that float around somewhere near where this food is prepared and perhaps I'm jumping the gun and making claims that are not warranted -- but I can't bring myself to believe these food items are very healthy. I do know fruits and vegetables are served as side dishes so that's a plus. Still, I'm just not OK with what comes out of our school cafeteria.
My question is this: If administrators are willing to screen kids for obesity, can't they do a little preventative maintenance and fuel our kids with the good stuff? I know crappy food costs less than healthy fare, but isn't the health of our nation's children worth it? I think so.
After I read this exciting BMI announcement, I flipped through a few more newsletter pages and landed right on the school's lunch menu. Interesting what I found. On October 9, kids can ingest loaded fries or a chicken patty -- fried or breaded, I assume -- and on October 10, they get to pick either a hamburger or a corndog. On October 17, the options are chicken fried rice or beef nachos. Chicken nuggets make the menu on many-a-day. So does mac and cheese. And pizza is served every Friday. Now I know there are nutritional guidelines that float around somewhere near where this food is prepared and perhaps I'm jumping the gun and making claims that are not warranted -- but I can't bring myself to believe these food items are very healthy. I do know fruits and vegetables are served as side dishes so that's a plus. Still, I'm just not OK with what comes out of our school cafeteria.
My question is this: If administrators are willing to screen kids for obesity, can't they do a little preventative maintenance and fuel our kids with the good stuff? I know crappy food costs less than healthy fare, but isn't the health of our nation's children worth it? I think so.
Body Mass Index: Are you obese?
Are you surprised at all when I tell you American obesity rates are soaring? Probably not. I wasn't when my husband told me about this weighty article he'd read. It revealed that not one state showed a decline in obesity during the year 2006. Mississippi was the first state to crack the 30 percent barrier for obese adults. West Virginia and Alabama were just slightly behind. Colorado was the leanest state with a 17.6 percent rate. This year's report, looking at overweight children for the first time, has the District of Columbia topping the charts with heavy kids and Utah boasting the lowest rates for little ones.
Obesity is becoming an epidemic. And we need to treat it as an emergency. First step: determine where you stand. My hubby located this body mass index (BMI) calculator. I share it with you today so you can chart your own measurement. Just enter your height and weight and then calculate your BMI with one click of your mouse. If you come up with the number 30 or higher, you fit the definition of obese. If you find yourself in this predicament, you're in the right place. That's Fit offers an abundance of health and fitness tricks that can help you whittle away at your digits. If you are below the 30 mark, pat yourself on the back. And keep on truckin' in the direction of health, fitness, and wellness.
There's just one way to fix our nation's obesity problem -- plain old hard work. Each and every one of us must eat right, exercise right, and minimize our health risks. Only then can we watch our obesity statistics, like our BMIs, melt away to more perfect numbers.
Obesity is becoming an epidemic. And we need to treat it as an emergency. First step: determine where you stand. My hubby located this body mass index (BMI) calculator. I share it with you today so you can chart your own measurement. Just enter your height and weight and then calculate your BMI with one click of your mouse. If you come up with the number 30 or higher, you fit the definition of obese. If you find yourself in this predicament, you're in the right place. That's Fit offers an abundance of health and fitness tricks that can help you whittle away at your digits. If you are below the 30 mark, pat yourself on the back. And keep on truckin' in the direction of health, fitness, and wellness.
There's just one way to fix our nation's obesity problem -- plain old hard work. Each and every one of us must eat right, exercise right, and minimize our health risks. Only then can we watch our obesity statistics, like our BMIs, melt away to more perfect numbers.
Got heartburn? Try these tips
If you get heartburn more than twice a week, you ought to embrace the basic tenets of a healthy lifestyle. Not only will they keep you in fighting shape, they'll solve that indigestion problem too.
Heartburn, sometimes a sign of gastroesophageal reflux disease (GERD), can be minimized, even cured, with the right kind of exercise. Try walking, biking, swimming, yoga, and gentle weight training. Steer clear of high-impact aerobic activity -- this can make reflux more intense. And try to wait two hours after eating before exercising.
Gaining weight can also make GERD worse. A rise in your body mass index can bring on or worsen symptoms, especially if the pounds land in the abdominal region. Eating smaller portions works too by decreasing acid. Make sure to eat meals three hours prior to bedtime since symptoms are often worse at night.
Heartburn, sometimes a sign of gastroesophageal reflux disease (GERD), can be minimized, even cured, with the right kind of exercise. Try walking, biking, swimming, yoga, and gentle weight training. Steer clear of high-impact aerobic activity -- this can make reflux more intense. And try to wait two hours after eating before exercising.
Gaining weight can also make GERD worse. A rise in your body mass index can bring on or worsen symptoms, especially if the pounds land in the abdominal region. Eating smaller portions works too by decreasing acid. Make sure to eat meals three hours prior to bedtime since symptoms are often worse at night.
Exercise or weight loss -- what's better?
Experts are weighing in on the best approach for preventing and controlling diabetes as they consider whether exercise or weight loss is better. Any ideas?
It all depends on a three-pronged approach. And the three prongs are: Diet, exercise, and quality of food consumed. But one is more important than the others for prevention, and one is more important for control of the disease. Place your guesses now.
For prevention, weight loss is better. The Diabetes Prevention Program established that losing seven percent of one's body weight can cut the risk of developing diabetes by 58 percent. Exercise doesn't hurt either, and exerting yourself physically for 150 minutes per week will help you achieved this decreased risk.
It all depends on a three-pronged approach. And the three prongs are: Diet, exercise, and quality of food consumed. But one is more important than the others for prevention, and one is more important for control of the disease. Place your guesses now.
For prevention, weight loss is better. The Diabetes Prevention Program established that losing seven percent of one's body weight can cut the risk of developing diabetes by 58 percent. Exercise doesn't hurt either, and exerting yourself physically for 150 minutes per week will help you achieved this decreased risk.
Quiz: Are you as fit as you think?
Body weight, BMI, body measurements, calories eaten, calories burned, ideal body weight, muscle mass, percent body fat...it seems like there is nothing but numbers flying around out there when it comes to measuring people's health! Do you know what they all mean? How do you measure your own personal fitness? Do know if it's really the most accurate for you? Take this quiz and see how much you really know (I like it because it gives an explanation after each answer), and read this article for some great information (or do it the other way around and read the article first -- then you'll do a lot better on the quiz!).
