Sunday, February 21, 2010

Aerobic Exercise

What's so great about aerobic exercise?

Folks are always asking what the best form of exercise is--is it aerobic exercise, or weight training? They also ask if it's necessary to do aerobic exercise.

The answer really is, it depends on what your goals are. Are you trying to lose weight? Are you training for a specific event? Are you working to be better at a specific sport?

Aerobic exercise is defined as exercise that is done "with oxygen". Before you get sassy and think something like "duh, of course you need oxygen!", think about anaerobic exercise: without oxygen exercise. The difference is that aerobic is done between 60 and 85% of heart rate maximum, while anaerobic is done above that level.

Without getting overly technical, we need to be doing a bit of both forms, but the mix depends on what you are trying to accomplish. To get your heart and lungs stronger, aerobic is the answer. To work on speed and agility, you would require a larger proportion of anaerobic work.

Remember too, that if you are working consistently at a pace that is totally comfortable, you will cease to progress, so we do need to push ourselves outside of our comfort zones.

Below is something for you to try:

Example circuit. (Click to see exercise demonstrations found in the Fitness Resource Center, Spark People website):

1.Step-ups – 30 seconds

2.Ball squats – 12 reps

3.Lumbar extension – 16 times

4.Push-ups with Swiss ball – 10-15 times

5.Jump rope – 100 times

6.Hamstring flexion with Swiss ball – 12 times

7.Bicycle crunch – 20 times

8.Reverse flies – 12 times

Monday, February 15, 2010

You are what you eat!

Watch the following trailer. It will only take you 3minutes. Very eye opening! We are what we eat...

Dawn's Low Carb Pizza

This is very tasty - low carb, easy to make. Just shop for some low carb pizza sauce.

1 cup cooked, riced cauliflower** ( boil it, drain it, smash it, flatten it) Easy

1 egg

1 cup mozzarella cheese

1/2tsp fennel

1 tsp oregano

2 tsp parsley

pizza or alfredo sauce

toppings - veggies galore if you are so inclined

mozzarella cheese

took frozen cauliflower and microwaved it as per package directions. Then I let cool slightly, shredded with a cheese grater and measured out the cup.

Preheat oven to 450 degrees farenheit.

Spray a cookie sheet with non-stick spray.

In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.

Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).

Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.

Place under a broiler at high heat just until cheese is melted.

calories: 434

fat: 25 g

carbs: 8 (net), 13 if counting all

fiber: 5 g

protein: 41 g

Per serving, that's only 109 calories and 2 net carbs!