Watching TV just as bad as SMOKING ==== BAD

Watching too much television can be just as bad for people’s health as smoking or obesity, according to an Australian study published Tuesday.

Experts from the University of Queensland, in Brisbane, found that on average, every hour of television a person watches reduced the viewer’s life expectancy by almost 22 minutes.

The study, published in the British Journal of Sports Medicine, concluded that after the age of 25, six hours of daily viewing could cut a person’s lifespan by almost five years.

Using data from a lifestyle study involving more than 11,000 people in Australia, combined with population trends and death rates, researchers found that being sedentary for long periods increased the risk of dying earlier.

The study said, “TV viewing time may be associated with a loss of life that is comparable to other major chronic disease risk factors such as physical inactivity and obesity.”

It added that Australian trends were likely to be comparable to those in many other countries with similar patterns of television watching and diseases linked to sedentary lives, such as heart disease and stroke.

The findings also could be compared to other risk factors such as smoking, researchers said, with other studies showing that one cigarette cuts 11 minutes off a lifespan — equivalent to half an hour of TV watching.

Meanwhile, another study, published Tuesday in the medical journal The Lancet, found that as little as 15 minutes of physical activity every day could increase a person’s lifespan by three years.

Every additional 15 minutes of daily exercise further reduced all-cause death rates by four percent. The trend continued until a person was exercising for 100 minutes a day, after which no further benefit was seen.

ONLY 15 minutes of physical activity every day is need to expand your life!  GET MOVING!  This is one advice you won’t regret! OH! AND neither will your family and friends!

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Read more: http://www.myfoxdfw.com/story/17491978/study-watching-tv-can-be-as-harmful-as-smoking#ixzz215lAj9FK

Why NOT performing a Warm Up could hurt you!

Everyday I see countless amounts of people begin to exercise without warming up.   If you are included in this, you might want to start to consider warming up before you begin your “intense” activity.  By “intense” I am referring more so to you exercisers that want to see results and are willing to put forth the effort to do so (not just use the gym as a social club).   So if you want to maximize your time during your workouts and minimize injuries please read on………This is something you just might want to consider ASAP!

THE WARM-UP

Why warm up?

When commencing a bout of exercise your body needs to make a number of adjustments. These include:

• increasing your breathing and heart rate;
• increasing the energy-releasing reactions in the muscles; and
• promoting blood flow to the muscles to supply them with more oxygen and to remove waste products.

These adjustments do not occur straight away, but require a number of minutes to reach the necessary levels. So the purpose of a warm-up is to encourage these adjustments to occur gradually, by commencing your exercise session at an easy level and increasing the intensity gradually. If you were to start exercising at a strenuous level without a warm-up, your body would be ill-prepared for the higher demands being made of it, which may cause injury and unnecessary fatigue.

What is a warm-up?

A warm-up usually takes the form of some gentle exercise that gradually increases in intensity.

What does a warm-up do?

A pre-exercise warm-up:

• increases blood flow to the muscles, which enhances the delivery of oxygen and nutrients;
• warms your muscles, which promotes the energy-releasing reactions used during exercise and makes the muscles more supple;
• prepares your muscles for stretching;
• prepares your heart for an increase in activity;
• prepares you mentally for the upcoming exercise;
• primes your nerve-to-muscle pathways to be ready for exercise; and
• prevents unnecessary stress and fatigue being placed on your muscles, heart and lungs, which can occur if you exercise strenuously without a warm-up.

The warm-up is widely viewed as a simple measure to prepare your body for exercise of a moderate to high intensity, and is believed to help prevent injury during exercise. Although there is a lack of clear scientific evidence that warming up prevents injuries, anecdotal evidence and logic would suggest that a warm-up should reduce the risk and, at worst, not increase it.

Ensuring an effective warm-up

To make your warm-up effective, you need to do movements that increase your heart rate and breathing, and slightly increase the temperature of your muscles. A good indication is warming up to the point where you have raised a light sweat. If you’re exercising for general fitness, allow 5 to 10 minutes for your pre-exercise warm-up (or slightly longer in cold weather). If you are exercising at a higher level than for general fitness, or have a particular sporting goal in mind, you may need a longer warm-up, and one that is designed specifically for your sport.

When to eat before exercise?

So this is a common question I get quite often.

“When do I eat before exercise?”

The right amount is different for everyone.

Eating to much before you exercise could leave you feeling sluggish, or worse, with a case of diarrhea or stomach cramps.  Eating too little may not give you the energy to keep you feeling strong throughout your workout.

-Small snacks – Eat an hour before exercising.

-Small meals – Eat these 2-3 hours before exercising.

-Large meals – Eat at least 3-4 hours before exercising.