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- General Health |
Why do I get muscle cramps?
Muscle cramps can be annoying and painful. While everyone can
get a muscle cramp, it has been shown that some people are more
susceptible to muscle cramps than others. Take lower your chances
of getting cramps, take into consideration these tips:
- Dehydration usually plays a role in cramping. If you get
cramps in your calves or feet (the most common areas), try
drinking more water.
- Some cramps are related to mineral imbalances, so a balanced
diet and.or a multi-mineral supplement may help.
- Change seems to trigger cramps, whether it's change in your
level of activity, a change in shoes, or a change in training.
- How much water should I drink
when I exercise?
Water is your body's most important fuel. It not only drives cell
activity, it is crucial to your safety in humid weather, it helps
keep your energy up, and it can stave off muscle cramps.
When you work out you can lose up to two quarts of water per hour.
Make a habit of drinking at least a pint of water in the 30 minutes
before you start to walk.
- Should I be concerned about
exercising in areas with pollution?
Exercising in polluted air is simply not good for you. When you
exercise, your breathing rate increases, so if there's something
bad in the air, you're breathing more of it.
One of the worst things in the air is ozone (which is unrelated
to the ozone layer that is high in the atmosphere). Ozone is formed
when car exhaust reacts with sunlight and it can float a long
way from its source. Ozone pollution is worst on sunny days, at
midday, and immediately after rush hour. The air is usually best
early in the morning. Take this into account if you plan to exercise
in congested areas.
- Is it true that my body keeps
burning extra calories after my workout?
Yes, your body does keep burning extra calories after your workouts.
Experts aren't sure how long the "bonus" burn lasts - it may be
less than an hour for aerobic workouts - but one thing is for
sure: You won't get any bonus burn if you don't exercise.
- Does exercise reduce stress?
YES! Moderate cardio exercise can not only reduce stress, it can
also leave you less susceptible to colds, lower your blood pressure,
lower your cholesterol level, and reduce the risk of heart disease
- What is the purpose of stretching?
How far you can move a joint largely depends on how tight your
muscles are. Your knee, for instance, can move only as far as
your calf and thigh muscles will allow. By making stretching a
habit, you can keep your body loose and flexible for decades to
come.
- If I only have time for a short
workout, is it worth it?
Don't estimate the benefits of short workouts. You can accomplish
a lot in just 15 minutes (though you shouldn't make a habit of
short workouts). Studies show that when it comes to health benefits,
two 15-minute bouts of exercise are virtually as good as a full
half hour.
- What is my ideal weight?
| Women |
| Height |
Ideal Weight |
| Feet |
Inches |
Small Frame |
Medium Frame |
Large Frame |
| 4 |
10 |
102-111 |
109-121 |
118-131 |
| 4 |
11 |
103-113 |
111-123 |
120-134 |
| 5 |
0 |
104-115 |
113-126 |
122-137 |
| 5 |
1 |
106-118 |
115-129 |
125-140 |
| 5 |
2 |
108-121 |
118-132 |
128-143 |
| 5 |
3 |
111-124 |
121-135 |
131-147 |
| 5 |
4 |
114-127 |
124-138 |
134-151 |
| 5 |
5 |
117-130 |
127-141 |
137-155 |
| 5 |
6 |
120-133 |
130-144 |
140-159 |
| 5 |
7 |
123-136 |
133-147 |
143-163 |
| 5 |
8 |
126-139 |
136-150 |
146-167 |
| 5 |
9 |
129-142 |
139-153 |
149-170 |
| 5 |
10 |
132-145 |
142-156 |
152-173 |
| 5 |
11 |
135-148 |
145-159 |
155-176 |
| 6 |
0 |
138-151 |
148-162 |
158-179 |
| Men |
| Height |
Ideal Weight |
| Feet |
Inches |
Small Frame |
Medium Frame |
Large Frame |
| 5 |
2 |
123-134 |
131-141 |
138-150 |
| 5 |
3 |
130-136 |
133-143 |
140-153 |
| 5 |
4 |
132-138 |
135-145 |
142-156 |
| 5 |
5 |
134-140 |
137-148 |
144-160 |
| 5 |
6 |
136-142 |
139-151 |
146-164 |
| 5 |
7 |
138-145 |
142-154 |
149-168 |
| 5 |
8 |
140-148 |
145-157 |
152-172 |
| 5 |
9 |
142-151 |
148-160 |
155-176 |
| 5 |
10 |
144-154 |
151-163 |
158-180 |
| 5 |
11 |
146-157 |
154-166 |
161-184 |
| 6 |
0 |
149-160 |
157-170 |
164-188 |
| 6 |
1 |
152-164 |
160-174 |
168-192 |
| 6 |
2 |
155-168 |
164-178 |
172-197 |
| 6 |
3 |
158-172 |
167-182 |
176-202 |
| 6 |
4 |
162-176 |
171-187 |
181-207 |
- What is my Target Heart Rate
for my age?
| Age |
Beats per Minute |
| 20 |
120-160 |
| 25 |
117-156 |
| 30 |
114-152 |
| 35 |
111-148 |
| 40 |
108-144 |
| 45 |
105-140 |
| 50 |
102-136 |
| 55 |
99-132 |
| 60 |
96-128 |
| 65 |
93-124 |
| 70 |
90-120 |
| 75+ |
87-116 |
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