Weight training: Improve your muscular fitness

Weight training can help you tone your muscles, improve your appearance and fight age-related muscle loss. Better yet, weight training doesn't take as long as you might think.

Your friends enjoy using the weight machines and free weights at the fitness center. And you see the results of their hard work — toned muscles and an overall improved physique. You'd like to start a weight training program, but you're not sure you have the time. Think again! Weight training might not be as time-consuming as you think.

Weight training 

Weight training is a type of strength training that uses weights for resistance. Weight training challenges your muscles by forcing them to adapt to the stress of the weights. Consider basic weight training principles:

§       Learn proper technique. For best results, proper technique is essential. If you're not sure whether you're doing a particular exercise correctly, ask a personal trainer or other fitness specialist for help.

§       Do a single set of repetitions. Theories on the best way to approach weight training abound, including countless repetitions and hours at the gym. But research shows that a single set of 12 repetitions with the proper weight can build muscle just as efficiently as can three sets of the same exercise. So what's the proper weight? One that's heavy enough to tire your muscles after about 12 to 15 repetitions. You should be just barely able to finish the last repetition.

§       Start slowly. If you're a beginner, you may find that you're able to lift only a few pounds. That's OK. Once your muscles, tendons and ligaments get used to weight training exercises, you may be surprised at how quickly you progress. Once you can easily do 12 repetitions with a particular weight, gradually increase the weight.

§       Take time to rest. To give your muscles time to recover, rest one full day between exercising each specific muscle group. You might choose to work the major muscle groups at a single session two or three times a week — or plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and so on.

For most people, short weight training sessions several times a week are more practical than are extended daily workouts. "You can see significant improvement in your strength with just two or three 20- or 30-minute weight training sessions a week."

Reap the rewards

Lean muscle mass naturally decreases with age. If you don't do anything to replace the muscle loss, it'll be replaced with fat. But weight training can help you reverse the trend — at any age. As your muscle mass increases, you'll be able to work harder and longer before you get tired. You'll maintain joint flexibility, increase bone density and better manage your weight. Get started today!

 

CHOLESTEROL TEST WHY IT IS DONE

CHOLESTEROL TEST WHY IT IS DONE
Why it's done
Cholesterol and triglycerides are substances that naturally circulate in your blood. Although these substances are necessary for your body to function normally, too much fat in your blood increases your risk of heart disease, a stroke, or narrowed arteries in your arms or legs (peripheral artery disease).
What's measured in a cholesterol test? A complete cholesterol test, referred to as a lipid panel or lipid profile, includes the measurement of four types of fats (lipids) in your blood:
§ Total cholesterol. This is a sum of your blood's cholesterol content.
§ High-density lipoprotein (HDL) cholesterol. This is sometimes called the "good" cholesterol because it helps carry away LDL cholesterol, thus keeping arteries open and your blood flowing more freely.
§ Low-density lipoprotein (LDL) cholesterol. This is sometimes called the "bad" cholesterol. Too much of it in your blood causes the buildup of fatty deposits (plaques) in your arteries (atherosclerosis), which reduces blood flow. These plaques sometimes rupture and can lead to a heart attack or stroke.
§ Triglycerides. Triglycerides are a type of fat in the blood. When you eat, your body converts any calories it doesn't need to use right away into triglycerides, which are stored in fat cells. High triglyceride levels usually mean you regularly eat more calories than you burn. High levels are also seen in overweight people, in those consuming too many sweets or too much alcohol, and in people with diabetes who have elevated blood sugar levels.
Who should get a cholesterol test? All adults age 20 or older should have a cholesterol test once every five years. Ideally, you should begin having your cholesterol checked in your early twenties. You should have your cholesterol measured when you're relatively healthy. An acute illness, a heart attack or severe stress can affect cholesterol levels.
Cholesterol testing is very important if you:
§ Have a family history of high cholesterol or heart disease
§ Are overweight
§ Are physically inactive
§ Have diabetes
§ Eat a high-fat diet
These factors put you at increased risk of developing high cholesterol and heart disease.
If you have high cholesterol levels, your doctor may want you to get tested more often. Discuss with your doctor how often you should have a cholesterol test if your cholesterol levels are abnormal.
Cholesterol is often high during pregnancy, so pregnant women should wait at least six weeks after giving birth to have their cholesterol measured.
Children and cholesterol testing Children as young as age 2 can have high cholesterol, but not all children need to be screened for high cholesterol. The American Academy of Pediatrics recommends a cholesterol test only for children between the ages of 2 and 10 who have a known family history of high cholesterol or premature coronary artery disease. Your child's doctor may recommend retesting if your child's first test shows he or she has normal cholesterol levels.
The American Academy of Pediatrics also recommends testing if the child's family history for high cholesterol is unknown, but the child has risk factors for high cholesterol, such as obesity, high blood pressure or diabetes