24 Hour Fitness

LIVE IT: Reduce Risk of Type 2 Diabetes with Aerobic Exercise

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Whether it’s a Zumba class, kickboxing, or going outside for a jog, aerobic exercise has several health benefits, including reducing the risk of diabetes.

Join the conversation and use #LiveItLomaLinda #LiveIt

Transcript Below:

Show Open

Patricia Kelikani (Host)
Health Journalist
Whether it’s a Zumba class, kickboxing, or going outside for a jog, aerobic exercise has several health benefits, including reducing the risk of diabetes.

Dr. Mark Reeves (Host)
Surgical Oncologist
Obesity affects one-third of the adult population in the United States and can lead to a host of health problems including diabetes type 2.

Patricia Kelikani (Host)
Dr. Hessinger and his colleagues studied a local running club during their 6-month long marathon-training program. What they found is in the untrained group of both males and females there was an increase in a protein called adiponectin. So there’s good news if you’re middle-aged and overweight you can reduce your risk of diabetes by simply exercising.

Dr. David Hessinger
Professor of Physiology & Pharmacology
That pretty much agreed with what was already there in the literature. The difference for us was two-fold. One, we used middle-aged subjects, instead of college-aged, and, two, most of the studies in the literature were done with athletes. What we found is over the course of that six months, there was this progressive increase.

Patricia Kelikani (Host)
What are the tips for today? Incorporate aerobic exercise, like running, walking, or biking, at least 5 times a week for 30 minutes.

Dr. Mark Reeves (Host)
What we eat is important as well.

Patricia Kelikani (Host)
Make a conscious effort to limit rich desserts and fast foods. And go for a more balanced, natural diet with fiber.

Dr. David Hessinger
“Because fiber is one of those things that if it’s plentiful in the diet, we don’t absorb as many of the calories, and we certainly don’t absorb them as quickly, so you don’t get that insulin spike.

Patricia Kelikani (Host)
There are also additional benefits to aerobic exercise.

Dr. David Hessinger
“It makes you feel good, when you’re finished. It feels very good when you stop. It’s related to the endorphins that are produced, naturally, in response to the continued challenge you put on the body. I think walking, even, is a good exercise. It’s aerobic. Almost everybody can do that.

Dr. Mark Reeves (Host)
There’s your tip for the day…

Patricia Kelikani (Host)
On how you can live healthier, longer.

All health and health-related information contained in this program is general in nature and should not be used as a substitute for a visit with a health care professional. Viewers should consult their health care providers concerning any medical condition or treatment.


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24 Hour Fitness

Day 134/365 – DiY Beauty Dish

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Just a ordinary nothing different or special from any other day. I did have to ship some items i sold on ebay though usps. I destest the post office so much. Lucky for me there wasn’t to many people there. When i finally got to the counter to ship my boxes the lady ran up the totals to ship though priority mail and the cost was over 70.00. i couldn’t believe it. I decided to ship everything parcel post instead. The only problem with that is i packaged everything in priority tape so i had to purchase brown tape from them and repackaged everything. My laziness almost got the better of me and i almost said whatever just send it but i ended up repackaging everything and saved myself 30 bucks by going parcel i just hope the buyers aren’t to upset with the delay in getting there items. I still need to ship something to france tomorrow but first i have to find a box big enough. i dont’ even want to know how much that is going to cost me. I didn’t have many choices for a shot tonight. I was planning on going out and shooting something but lately i just been so lazy after getting home from work. I wonder if stress causes fatigue. I also haven’t been to the gym in 2 weeks i canceled my current gym membership and plan on going back to my old gym just as soon as things settle down for me. This is a shot of my homemade beauty dish that i found on strobist.com. Its a pretty cool light modifier but i don’t use is often. It gives me a nice soft light but i prefer to use a shoot though umbrella more often. It does give me a different look i could use for certain situations though. I think my next project i would like to try is a diy softbox. the only problem is i like my items to be portable since i do alot of outdoor shooting. The background is a bunch of my pictures printed out on a closet door. im going to miss this collage when i move to my new place.

strobist. diy beauty dish shot into the background with an sb-800, sb-600 on the right of camera with a shoot though umbrella, triggered with nikon cls in ttl mode

Posted by herobyday on 2009-03-05 07:07:21

Tagged: , diy , equipment , 365 , project , home depot , beauty dish , strobe , strobist , sb-800 , sb-600 , cls , ttl , light , nikon , d300 , homemade , herobyday … Read More

24 Hour Fitness

Home Exercise Program

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Putting together a home exercise program can be a little bit overwhelming if you don’t have a clear set of goals laid out in front of you. Take a commonsense approach and commence with increasing your current fitness level in little steps. Don’t try to do everything all at once.

A basic workout routine consists of five days total with three of the days focused on training with weights and two days aimed at improving cardio conditioning. The program should have at least 2 days off for the body to rest and recoup.

Your home fitness program should emphasize building off a strong foundation with the greatest benefits focusing on results in the least amount of time. You should be exercising in the most effective way possible to burn the greatest amount of calories in a short period of time, while getting functional strength that can be used in everyday activities.

Building up Flexibility

Stretching should be at the forefront of your home exercise program because improved flexibility increases performance and reduces the risk of injury.

Stretching will help the joints with movement through a full range and increase blood flow to all the muscles.

Focus on static and dynamic stretching when planning a fitness routine. Static stretching requires you to extend the muscle to its farthest point and hold it, and dynamic stretching uses the momentum from specific movements to increase flexibility.

When performing a stretch program make sure to work the whole body from top to bottom and use your own judgment as to how long to hold a position. Stretching should not be painful, do what you can and you’ll see improvements in your flexibility over time.

Cardiovascular Training

There are a ton of options to pick from when adding cardio endurance training to a home exercise program. Pick activities that will be fun and enjoyable, don’t be scared to change it up and add variety to the routine.

The home fitness enthusiast has an endless amount of machines to pick from to build up their endurance. Treadmill, elliptical trainer, and rowing machines are all excellent options and each one has its place in a good workout plan, but don’t forget that walking and running are just as efficient.

The duration of the cardio conditioning will depend on the level of fitness and the desired benefits. A good guideline to go by is 2-3 times a week with a minimum time per workout of 30 minutes. If you are a beginner, do what you can and build up your conditioning to get to your desired time.

Weight Lifting

Weight training is a great way to build up strength and muscular endurance. Weighted resistance forces the muscles to contract and adapt by getting stronger. A weight training home exercise program will revolve around the number of sets you do and how many repetitions of each movement.

Start with three sets of eight repetitions for the areas of the body being trained and use seventy percent of the maximum … Read More

24 Hour Fitness

Helpful Advice Regarding How To Build More Muscle

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This post is here to assist you learn new strategies to build muscles. This could range from workouts and diet changes. Obtain the results your after by finding where you have to focus on and building from that point.

Vegetables really are a critical element of a healthy diet plan. Some muscle-building diets ignore vegetables while concentrating on complex carbs and proteins. There are lots of nutrients and vitamins you are able to only see in vegetables, meaning you won’t have them in pasta or meat. Also, they are great causes of fiber. Fiber allows the body to make use of the protein you take in more effectively.

When you wish to get buff, it really is essential to eat more. You would like to eat just as much as it requires to achieve in regards to a pound per week. Try to look for methods to improve your calorie consumption. After a couple of weeks, unless you notice a weight change you might want to start consuming more calories.

Limit your workouts to a maximum of 1 hour. In case your body is engaged for over sixty minutes, it will begin to release cortisol. Cortisol is really a hormone which could block testosterone, wasting the time and effort you exert within your bodybuilding program. You are going to optimize your time and efforts be preserving your workouts short and intense.

Trying to develop muscular mass when you are undertaking marathon training, or any other tough cardio exercises, will not be advisable. While undertaking cardio exercises are answer to health and well being, it may negate the job you are doing on your own muscular mass. If adding muscle is the primary goal, concentrate on weight training and lower the quantity of cardio your perform.

Locate an appropriate limit on your own, but never quit before you get to the limit you determine. For each set, push to carry on before you cannot continue just one additional rep. This might require shortening your sets as the workout continues.

There exists not one, precise intend to build lean muscle mass. However, there are some things that you ought to use in any plan. This information has demonstrate tips you may use for only that. Try exercises you are feeling can help by far the most. You may even try different combinations to find out which work most effectively with your personal fitness regimen. www.musclebodybuildingteam.com/weight-lifting-equipment/f…

Posted by ateltemraj on 2015-02-21 05:40:48

Tagged: , Weight , Lifting , equipment … Read More

24 Hour Fitness

Aerobic Cardio Dance 2018 (140-145 bpm/32 count)

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11. Hard EDM Workout – Stronger (What Doesn’t Kill You) 33:56
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15. Hard EDM Workout – Feel This Moment 47:32
16. DJ HYO – Bizarre Love Triangle 51:32
17. Clubhunter Feat Miani – L’Amour Toujours 54:25

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