Aerobic Stepper
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Jane Fonda’s Step Aerobic and Abdominal Workout [VHS] $9.98 This multilevel class is safe for and accessible to beginners, and just right for intermediates. Three of Fonda’s able and motivating instructors teach the 45-minute step class. Half the room does lower-intensity moves; the other uses higher steps and higher-intensity techniques. The teaching technique is excellent: a pattern is taught on the floor before taking it up on the step. One participant … |
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Keli Roberts – Ultimate Step Workout [VHS] $9.98 This step workout is broken into three segments for different levels of stamina and complexity. You can do just level 1 (12 minutes) or continue through level 2, for 22 minutes, or through level 3, for 32 minutes. Within each segment, Keli Roberts’s assistants demonstrate different intensities, so you can work at your own pace as you build endurance. Roberts instructs well, with plenty of safety a… |
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Basic Stepping With Walk Aerobics [VHS] $9.99 … |
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Step Aerobics $8.14 Studio: Bayview/widowmaker Release Date: 05/31/2005 Rating: Nr… |
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Absolute Beginners Fitness: Step and Dance Aerobics Workout for Weight Loss & Toning $7.65 ABSOLUTE BEGINNERS FITNESS:STEP & DAN – DVD Movie… |
iBSlender Aerobic Stepper
One of the most important health issues I stress to my patients is creating, or maintaining, heart health. The best ways to ensure heart health and its all-important job of developing nourishing blood to every part of your body is to prevent plaque buildup and reduced blood flow in arteries. Diet, exercise, lifestyle changes, and certain supplements can work together to accomplish this goal!
In this first of a two-part series, I would like to explain to you a little about what coronary artery disease and blocked arteries can mean. Then we’ll talk about the proactive things you can do to avoid these conditions naturally without drugs or surgery.
Part II will deal with a controversial subject chelation therapy. Chelation methods of detoxing arteries with natural supplements have been an alternative medicine approach to arterial plaque for several years now.
First I would like to give you a little background on coronary artery disease and arterial blockages, how they develop and how you can prevent them with diet, exercise and supplements and cut your risk for heart attack, stroke, drugs and by passes!
Coronary Artery Disease and Blocked Arteries
Many people do not realize they have coronary artery disease, or arterial plaque build-up, until they wind up in an emergency room with an attack of angina (heart pain), or a heart attack! Both can be caused by the arteries of the heart not getting enough blood, usually from plaque buildup.
It was previously thought that a high saturated fat diet was the primary cause of arterial plaque. However, the French Paradox came along and taught us that oxidation has a lot more to do with cholesterol turning into those arterial plaques and blockages.
You see, the French people eat a pretty high saturated fat diet but they also drink a lot of red wine! This led to the discovery of a very important chemical in red wine called resveratrol. This is a powerful anti-oxidant which helps keep cholesterol lipids in blood from oxidizing into those arterial clogging plaques. Cholesterol undergoes oxidation first before it hardens into plaque. Ensuring that we get enough anti-oxidants in our diet to prevent oxidation, then, is key!
Who Is At Risk?
As I tell my patients, there is no hard and fast picture of the person who will develop coronary artery disease. It depends on a few factors such as:
1. Do you eat an unhealthy diet low in vitamins/antioxidants?
2. Do you smoke?
3. Do you exercise regularly?
Prevent Blocked Arteries and Heart Disease
As I advise my patients, keeping your arteries flowing freely with low risk of heart disease involves a three-fold approach on your part. However, that effort will reward you with enough heart health and stamina to live your life to the fullest into old age! Let’s look at what this entails:
• Diet - Arterial disease is not all about how much saturated fat you eat. Although I do recommend limiting saturated animal fat to 25-30 grams a day, I think it more important to prevent these fats from oxidizing and turning into plaque. Diets rich in anti-oxidants and polyphenols help dissolve saturated fats and stop oxidation. These include red wine, green apples, olive oil, oolong/green/white teas, Omega-3 rich nuts, coconut oils, apple cider vinegar. Add high fiber foods like beans, peas, whole grains, to absorb saturated fats and remove them through elimination before they enter the bloodstream as lipids.
• Exercise – Interval aerobic exercise, walking, running, bicycling, elliptical, stair stepper, treadmill, jumping rope, your choice. Interval exercise is warming up slowly for 10 minutes and then going at your capacity for 1-2 minutes then slowing down to a resting pace for 3 minutes and repeating for a set of 6 intervals. If you haven’t done aerobic exercise for a long while, do a slower warm-up, and try for half your capacity for 1 minute for 2 weeks. Slowly increase every week and build a higher capacity. This helps your heart adjust to sudden demanding loads. It also builds good HDL and lowers LDL (bad) choleserol and burns body fat. Also, 20 minutes 3 x a week of weight training. This creates muscle and burns fat even at rest.
• Supplements - 1,000 mg/daily Omega-3 fish and krill oils boost HDL and lower LDL cholesterol; 1-2 gm/daily of Vitamin C builds collagen which strengthens arterial walls. CoQ-10, 100 mg, is a crucial anti-oxidant that works with Vitamin E to attach to LDL cholesterol and prevent oxidation. As we age CoQ10 levels decrease so it is important to supplement them. Other powerful anti-oxidants include resveratrol (found in red wine, dark red grapes and berries), pomegranate juice, and green tea. Niacin (and other B vitamins) is also effective at reducing LDL and boosting HDL cholesterol, 1-3 gm/day. Chelation supplements which contain EDTA, and antioxidants, which we’ll talk about in more detail in Part II.
• Smoking – Quit! Smokers are at much higher risk of developing arterial plaque because of the toxins in cigarette smoke which contribute to oxidation damage in your body.
There you have the basics of what I recommend to keep your arteries free from obstructing plaques and keep your heart from suffering serious, if not life-threatening, consequences.
Part II of this series on heart health deals with the pros and cons of removing existing arterial plaque from your arteries called chelation therapy which uses ingredients so safe they’re even in baby food! Meet me here next issue and learn about this drugless, surgery-free way to clean arteries and protect your heart!
Mark Rosenberg, M.D.
Institute For Healthy Aging
Dr. Bill Elliott: Mix it up for a better workout
I’M A GYM GUY, the older dork you see pounding away on the elliptical or stair-stepper, reading a book, listening to the game and sweating through my shirt.
Atkins Help?I need to lose 8lbs in 9 days?
Well, as you can see in the title I need to lose 8lbs in 9days (:
I honestly do NOT think I can be perfect at the Atkins diet. If I exercised and burnt 1400 calories a day (stair stepper level 12 for one hour-it’s VERY aerobic) and ate one meal a day with carbs, the rest w/out carbs and one Coca Cola Zero a day (small bottle) (900-1100 calories a day) can I meet my goal on time? If not, what else should I do? Also, just in case, can somebody send me the Dieting rules for just any diet or tell me them? Thank you very much! (:
Additional info. is also greatly appreciated (:
This question is akin to “Help! I need to learn how to properly inject myself with heroin!” While there are many people who could properly instruct you on how to do it, the damage it causes would probably keep most people from answering it. Atkins, or any other way of eating be it low carb, low cal, low fat, is not designed to result in such an unhealthy weight loss goal.
P.S. there will be questionable people who will try and sell you a new revolutionary way to lose all that weight fast.. They are just trying to get your money. A lb of fat a day is not a healthy rate to lose
Dieting rules-
1.A Diet should not be a quick fix, it should be a way of life.
2. You didn’t gain the weight overnight, you shouldn’t try and lose it overnight
Hope this helps
