Breathing should be controlled and relaxed lasting at least 2 or more seconds on the inhalation (in through the nose) and exhalation (out through the mouth) phases. This is true during recovery or light activity. During recovery or light intensity exercise, the individual should be able to prolong the exhalation phase longer than the inhalation phase. When the mouth begins to open more visibly and the individual is unable to breathe through the nose or talk in complete sentences without pausing (also known as the “talk test”) the individual has moved from aerobic to anaerobic metabolism as the primary phase of energy production. Even during anaerobic metabolism and moderate to high intensity work it is important for the client to work to control breathing, to supply a steady supply of oxygen and to avoid excessive strain on the heart or excessive rises in blood pressure. It is important for beginning exercisers who have not exercised regularly (at least 3 days per week) for the past several months to stay “aerobic”, until a baseline of low level conditioning can be established. Exerting at moderate (70-80%) to high (80% or above) intensity levels too soon in an exercise program can create a greater likelihood of injury to connective tissue and muscle, which has not had time to adapt to the new stimulus over a period of several weeks. Additionally, the endocrine system response may be com-promised with an inability for the body to be able to repair not only muscle tissue, but the immune system as well. The same efforts that can help the body can also hurt the body if not applied properly. Remember that exercise is intended to stave off illness and disease, not invite it by working out too intensely. Weight loss goals and desired body changes cannot outweigh the greater need for total body health.
What Is The Atkins Diet? The Atkins weight loss diet is based on one simple principle: Your body burns both carbohydrates and fat for calories. If you reduce the amounts of carbohydrates available, it will burn more fat and you will lose weight. According to Atkins, calories are unimportant. The key to losing weight is to restrict the carbohydrates that you eat and force the body to turn to its stored fat as an energy source. As proof of this, proponents of the Atkins Diet point to the following facts derived from research: * When the body doesn't have enough carbohydrate, it will use ketenes derived from fat as energy. * You can eat more food and lose more weight on a low carbohydrate diet than you can on a low fat diet. * You crave less food when you eat fewer carbohydrates. * By eating fewer carbohydrates, people tend to eat fewer calories without counting them. * The greater the difference between fat and carbohydrate, the greater the weight loss.