Month: May 2012

Categories
Weight Loss Exercise

Cardio as Exercise


Cardio is one of the big three in the game of changing your body, the way I look at it there is diet, cardio and weights. The diet is self explanatory, the cardio is to burn calories before and after the cardio workout and weights are to create more muscle which automatically needs more calories just to maintain.

I will try in the future to add info on individual types of cardio training but for now just want to outline how, when and what kind of exercise counts. Firstly any time that you do 20 minutes or more exercise that does not hurt your muscles I consider it a cardio workout so examples would be biking, walking, running or even sports such as Tennis or Golf or Ballroom dancing. I try to make sure that I do some kind of cardio every day just to get my blood flowing and to get away from other distractions such as TV or computers. Another important thing to try to do is to change up your cardio from day to day just for variety more than anything.

The best time to get a cardio workout is in the morning. I myself ride a bike to work 25 minutes each way in the morning and afternoon and one of the main reasons that I like this is that when you have a workout of any kind in the morning it will raise your metabolism for 12 hours afterward, now most of the calories that you burn would likely be during the workout by I know that I feel better for hours after my ride compared to a non riding day. Here is a breakdown of the calories consumed during some activity; it is OK to just compare them more than trying at this point to deduct them from your caloric intake per day.

Calories Burned Per Hour Per Body Weight

Activity 75 lbs 100lb 150lb 200 lb
Bicycling, 10 km/h (6 mph) 135 160 240 320
Bicycling, 20 km/h (12 mph) 225 270 410 540
Running, 9 km/h (5.5 mph) 365 440 660 880
Running, 11 km/h (7 mph) 510 610 920 1,220
Running, 16 km/h (10 mph) 710 850 1,280 1,700
Jumping Rope 415 500 750 1,000
Swimming, 23 m/min (25 yd/min) 155 185 275 370
Swimming, 46 m/min (50 yd/min) 270 325 500 650
Tennis, singles 220 265 400 530
Walking, 3 km/h (2 mph) 125 160 240 320
Walking, 5 km/h (3 mph) 175 210 320 420
Walking, 7 km/h (4.5 mph) 245 295 440 590

There are many ways to fit this cardio into your day and if the morning does not work, or you want to kick your body into high gera, then a cardio workout in the evening can be a great way to improve your health.

Cardio as Exercise, 5.0 out of 5 based on 1 rating

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Categories
Weight Loss Exercise

Breastfeeding And Smoking: The Facts


Breastfeeding and smoking is very bad. You need to make sure to feed your baby anyway. But remember smoking around a little baby can be terrible for their health. It is well known that smoking during pregnancy can harm the baby, but what about breastfeeding and smoking? What are the risks if you continue to smoke while nursing your baby? And if you cannot quit, should you breastfeed at all?

Breastfeeding And Smoking

Breastfeeding and smoking may not seem so dangerous as smoking in pregnancy because at least the baby is now receiving oxygen from the air. As long as you do not smoke around the baby, she can receive unpolluted oxygen. However, her only food source is still coming from your body, and it will contain nicotine and other toxins. In fact, there is more nicotine in breast milk than in the blood that reaches a fetus through the placenta.

Babies receiving breast milk from mothers who smoke more than 5 cigarettes a day are more likely to suffer from digestive problems including colic, nausea and diarrhea. If there is smoke in the air that the baby breathes, she also has an increased risk of respiratory diseases including asthma, bronchitis and pneumonia.

No Breastfeeding And Smoking

No Breastfeeding And Smoking

If you managed to quit smoking when you were pregnant, then it is worth holding out a little longer. Even though your baby is not dependent on your blood supply any more, she will still receive toxins through your milk. Over 4000 different toxins have been identified in cigarette smoke. Your body will get rid of these any way that it can, and through the milk is one way.

If you smoked through your pregnancy, then it will still benefit your baby if you can quit now. Be careful how you do it because heavy use of nicotine replacement products would not be good for your milk either.

When they hear these facts about breastfeeding and smoking, many nursing mothers ask: okay, so if I am nursing I should not smoke, but what about the other way around? If I smoke and I don’t believe I can quit, should I still breastfeed, or is it better to give my baby a store-bought baby milk that will not contain these toxins?

Breastfeeding is Still Very Important

The answer from the medical world is that yes you should still breastfeed even if you smoke, as long as you have enough milk. Heavy smokers tend to produce less milk than non-smokers, so this may be an issue and you will need to ensure that your baby is receiving enough to be well nourished. Smoking more than 10 cigarettes a day has been shown to reduce breast milk production.

If you cannot quit, then at least be sure not to smoke around the baby and avoid smoking right before you nurse. The nicotine levels in the blood are highest when you have just had a cigarette. So if you have to smoke, the best time is right after the baby finishes feeding. Then she will usually fall asleep and you can leave her safe in her crib and go outside the house to smoke.


Imagine if you could easily use the same method that allowed Paul Peyton, a heavy smoker for more than 14 years, ? to permanently quit overnight… Wouldn’t that be wonderful?

Well, guess what – you can. In fact, ANYONE can do it.

But first, you need to understand where you’ve gone wrong in the past… Treating just the physical addiction to smoking. But it can only be removed completely by using targeted psychotherapeutic techniques. NOT by ignoring it and hoping it will go away. And CERTAINLY NOT by throwing even more nicotine at it, in the form of patches or gum. You MUST deal with BOTH parts of your addiction the right way, or you will keep getting those cravings forever…

Specific, step by step instructions ? we show you exactly what to do, so nothing is left to chance. You choose the timeframe ? implement the method at your own pace, as you feel comfortable. Tried and tested method ? this cutting-edge method has been successfully used to cure thousands of happy ex-smokers. Permanently removes your mental dependence at the subconscious level ? resulting in a permanent end to mental cravings.

Check out PermaQuit now.

But keep in mind that as your baby grows, she will be around you more and more. When babies are older they may not be taking your milk any more but they will be more likely to be around your smoke. So now is a great time to quit if you possibly can, and reduce the risks to your baby from the effects of breastfeeding and smoking.


Categories
Weight Loss Exercise

A Quitting Smoking Timeline


This quitting smoking timeline will be of interest to anybody who has just quit or is planning to quit and wants to know how long they are likely to have to put up with the symptoms of withdrawal. Symptoms can vary from person to person but in this article we will show an example quitting smoking timeline that the average person might expect when they stop smoking ‘cold turkey’.

If you use any kind of nicotine replacement therapies then symptoms are likely to last longer (although they may not be so severe) because the body is still getting nicotine and the addiction continues. If you use certain other therapies such as acupuncture or prescribed medications, you may escape experiencing some of the symptoms. So this quitting smoking timeline can only be an approximate guide and will not apply to every individual.

Quitting Smoking Timeline

20 minutes after finishing your last cigarette, your pulse, blood pressure and the temperature of your hands and feet will be back to your normal.

After 8 hours, the nicotine in your bloodstream will have fallen to around 6% of its maximum. Blood oxygen and carbon monoxide levels will be normal.

After 24 hours, anxiety will peak. On the positive side, your risk of a heart attack is already beginning to fall.

After 2 days, irritability is at its highest, but damaged nerves are beginning to heal and your senses of smell and taste will be improving. Already your body is experiencing significant benefits from quitting.

After 3 days, cravings will peak. This is not the end of cravings by any means but they will start to become less frequent and less intense after today. The lungs begin to heal and breathing starts to become easier. Your body would now test 100% nicotine free.

After 1 week, you are probably experiencing craving around three times a day. If you time your cravings, you will find that they only last two to three minutes, though it probably feels a lot longer. Keep telling yourself that you only have to hold out a couple of minutes each time.

After 2 weeks, cravings have dropped to an average of once per day.

After 3 weeks, receptors in the brain have returned to normal. Craving episodes will be rare after this. You may still think about smoking often, but that is not the same as craving. Being an ex-smoker is much easier from here.

After 3 months, the risk of smoking-related heart attack will be significantly less. Circulation has improved. If you catch a cold, you will be less congested and symptoms should clear up faster than they did when you smoked. Lung function is better and physical activity like climbing stairs will be much easier. If you had a smoking-related cough, it should have cleared (if not, see a doctor).

After 1 year, the extra risk that smokers have of suffering heart attack and stroke has reduced to half what it was when you smoked.

After this, the rate that things improve will depend even more on individual factors like how long you smoked, the age you were when you started, and how many cigarettes you smoked per day. As a very rough guide for the average person:

10 years: your risks of developing stroke, diabetes or pancreatic cancer are the same as for a person who never smoked. Lung cancer risk has reduced by up to 50% of the extra risk that applies to a smoker.

15 years: your risk of developing coronary heart disease is the same as that of a person who never smoked.

20 years: your risk of all smoking-related diseases is virtually back to what it would be if you had never smoked.


Imagine if you could easily use the same method that allowed Paul Peyton, a heavy smoker for more than 14 years, ? to permanently quit overnight… Wouldn’t that be wonderful?Well, guess what – you can. In fact, ANYONE can do it.

But first, you need to understand where you’ve gone wrong in the past… Treating just the physical addiction to smoking. But it can only be removed completely by using targeted psychotherapeutic techniques. NOT by ignoring it and hoping it will go away. And CERTAINLY NOT by throwing even more nicotine at it, in the form of patches or gum. You MUST deal with BOTH parts of your addiction the right way, or you will keep getting those cravings forever…

Specific, step by step instructions ? we show you exactly what to do, so nothing is left to chance. You choose the timeframe ? implement the method at your own pace, as you feel comfortable. Tried and tested method ? this cutting-edge method has been successfully used to cure thousands of happy ex-smokers. Permanently removes your mental dependence at the subconscious level ? resulting in a permanent end to mental cravings.
Check out PermaQuit now.

Remember that these are rough averages and cannot be assumed to apply to individual cases. Non-smokers can suffer from lung cancer and other diseases too. We are not medically qualified and neither this quitting smoking timeline nor any of the other information on this site is intended to provide health advice of any nature.


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