Enjoying A Healthy Lifestyle with
Bryant and Anita Hewitt
Wednesday December 26, 2012
Food
To Chew On:
Wednesday
– The Touch that Takes
Colossians
1:19 (KJV)
For it pleased the
Father that in him should all fulness dwell….
Thought
For The Day:
A little girl was asked, “Did you get everything you
wanted for Christmas?” To which she replied was wisdom beyond her years, “No,
but then it’s not my birthday!”
On this Winding Wednesday, in life our road do get
winding at times but Thanks be to God He straightens out all of our twisted
roads in life’s….
Start
Exercises For The Elderly and Seniors Now
Endurance:
Endurance
exercises include brisk walking, running, low impact aerobics, swimming, water
aerobics, cycling or any exercise that makes you breathe faster and your heart
to speed up.
Endurance exercises or activities should be performed at
least 2 times per week.
For optimal improvement in your heart and lungs and muscles,
try 3 to 5 times per week.
Think of how much easier it will be to walk, grocery shop
and play with your grandchildren!
Your workout should be intense enough to make your heart
beat faster and you’re breathing to increase but not so high as to over stress
your system.
This is your training zone. Try to work out in this range
to get the most benefit out of your endurance exercises.
Below you will find three good ways of monitoring your
intensity level for your endurance activities and finding your training zone.
Pick one that will work for you and your situation.
Long-Term
Effects
1. Decrease in resting heart rate. Because the rigors of
regular exercise require so much work from the cardiovascular system, sedentary
periods become even easier for the heart by comparison. The heart eventually
becomes more efficient, and no longer needs to beat as quickly to supply the
body with blood while at rest.
2. Stroke volume
increases at rest. Resting heart rate is able to slow down because the heart is
now trained to pump a larger quantity of blood with every beat.
A Healthy Menu For
Wednesday
Breakfast
Citrus Smoothie,
with yogurt, oats, honey, berries and skim milk
466 calories, 5 g
fat
Lunch
Cheese Plate with
goat cheese, manchego cheese, grapes, olives, toasted pita, carrots and a
cucumber salad
503 calories, 19.6
g fat
Snack
High-fiber cereal (1/2 cup) with 1 sliced banana and 4 oz
skim milk
227 calories, 1.5
g fat
Dinner
Beef Kebabs and
Creamy Brown Rice flavored with lemon, sour cream, paprika and Parmesan
478 calories, 17.6
g fat
Dessert
No-Bake Citrus Cheesecake
*Make two; save
one for Saturday.
180 calories, 6.5
g fat
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