Enjoy Good Health

Thursday, April 21, 2011


                                       FORMULA FOR WEIGHT LOSS

     You will lose one pound every time you burn up 3,500 more calories than you consume.
     Conversely, you will gain a pound every time you consume 3,500 more calories than you burn up.
     If you decide to lose one pound a week, you must change the balance of your eating and exercise so that you burn up 500 more calories each day than you take in. Since seven times 500 is 3,00 you will lose a pound each week.

                                              ROLE OF EXERCISE

     Exercise is a great way to extend your life-line. Remember that overweight means an increased risk of premature death. Overweight people often have higher blood pressure, higher blood cholesteroll levels and are more likely to develop diabetes as adults than people at the proper weight.
     Exercise will help protect you against life-threatening ailments.
     It will also help you control your appetite. Physical activity does not necessarily increase your appetite. In fact, regular exercise often has the opposite effect. It controls your urge to overeat.
     While exercise is of great value, don't expect it to do the impossible. You would have to walk moderately fast ( at 3.5 miles an hour) for 60 minutes to burn up the calories (300) in a fairly small piece of apple pie.
     You must, therefore, combine healthy exercise with a low-calorie diet if you need to lose weight.
     Here are the average calories burned up in an hour of various physical activities:

               ACTIVITY                                   CALORIES LOST PER HOUR

lying down or sleeeping                                          80
sitting                                                                    100
driving a car                                                          120
standing                                                                140
domestic work                                                      180
bicycling (5 1/2 miles an hour)                               210
walking (2 1/2 miles per hour)                               210
gardening                                                              220     
canoeing (2 1/2 miles per hour)                             230
golf                                                                      250
lawn mowing (power mower)                               250
bowling                                                                270
lawn mowing (hand mower)                                  270
fencing                                                                 300
rowboating (2 1/2 miles per hour)                         300
swimming                                                             300
walking (3 3/4 miles per hour)                              300
badminton                                                            350
horseback riding (troting)                                     350
square dancing                                                     350
volleyball                                                             350
roller skating                                                        350
table tennis                                                           360
ditch digging (hand shovel)                                    400
ice skating (10 miles per hour)                               400
wood chopping or sawing                                      400
tennis                                                                    420
water skiing                                                           480
hill climbing                                                            490
skiing (10 miles per hour)                                       600
squash and handball                                               600
cycling (13 miles per hour)                                     660
scull rowing (race)                                                 840
running (10 miles per hour)                                    900

     These calorie figures can vary from person to another because of individual differences, including different levels of effort and body weight.
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