Exercise for a Healthy Heart

Do you exercise every day? If you want to live a long, healthy life, maybe you should.

A recent study by Timothy Wessel, a physician at the University of Florida, indicates one of the strongest risk factors for developing heart disease is inactivity – even more so than being overweight. During the four-year study of 906 women, Dr. Wessel documented those who were moderately active were less likely to develop heart disease than sedentary women, no matter how much they weighed. The study concluded: “These results suggest that fitness may be more important than overweight or obesity for cardiovascular risk in women.”

In January, the updated U.S. Dietary Guidelines strongly urged that everyone should take part in “at least 30 minutes of moderate-intensity physical activity” on most days, above whatever activities they do at home or work. To loose weight or to avoid gaining weight as we age, 60 minutes of daily moderate to vigorous exercise is recommended. And those who have already lost weight and are attempting to keep weight off need 60 to 90 minutes of daily exercise.

A study of 9,611 adults by the University of Michigan Health System, found that people in their 50s and 60s who participated in daily exercise were 35 percent less likely to die within the next eight years than their inactive couch potato counter parts.

Convinced that it’s time to add exercise to your day?


The Basics - Making Exercise a Life Priority:
- If you’re not use to exercising, check with your doctor before beginning any strenuous fitness routine.

- Start slow. If 30 minutes of exercise is too much, start with 15 minutes and add a few minutes each day.

- If you don’t have time for 60 minutes of exercise, break it up into two 30-minute sessions throughout the day.

- Schedule a specific time to exercise everyday – then keep to your schedule!

- Take part in more intense activities that can improve your heart health, such as: running, dancing, swimming, cycling, and climbing stairs.

- Find exercise that you enjoy. You will be more likely to continue and improve your daily performance if you look forward to a favorite activity.

- Wear proper clothing and footwear. This has two functions. Clothing and shoes that are suited to your activity will enhance performance and offer the right kind of support for your body and feet. They will also place you in a better frame of mind for exercise. When you wear your favorite running outfit and slide into your special running shoes, your mind says “it’s time to get out the door and put my feet in motion!”

- Add everyday activities to increase your overall fitness level, such as gardening, housework, walking to the store, take the stairs instead of the elevator, and raking leaves.

- Always drink lots of water.

- If you feel discomfort or pain after an activity, use ice therapy immediately to reduce swelling and numb pain. Always have a cold pack in your freezer, ready and waiting. Most aches and pains attributed to exercise respond well to icing and will melt away within 24 hours after applying ice for several 20-minute sessions. Using cold therapy reduces down time, getting you back on schedule fast. (If the pain does not lessen within 48 hours after using ice therapy, is intense or becomes worse, see your doctor.)

Exercise every day…take care of your heart…live long!

Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.

The Subconscious Influence on Your Diet and Permanent Weight Loss

What determines human behavior and in particular your eating behavior? I have yet to come across a psychiatrist, psychologist or physician who can answer this question, yet this is the most fundamental question if you wish to initiate lasting permanent behavior change. If you can not answer this question, how could you possibly expect to help someone make a change in there diet or insure permanent weight loss? How can you move forward if you do not definitively know what is moving you forward. What determines human behavior and in particular your eating behavior is simply information. Can you do anything in your life without talking to yourself or seeing a picture of what you need to do? Of course not! It would be a little bit like trying to read from a blank page. No information = no action!

The next question is: What are the components of this information? The components of the information that determines your emotional state and behavior are words and pictures. The next logical question then is how do you Recognize, Access and Change the information that is driving a behavior that simply does not work? This is where over 20 years of research and development come in with a program process now known as Burris MIND/FITNESS. MIND/FITNESS answers the last question with great precision and accuracy by virtue of starting out with the first two questions. In the resolution of any problem it is always about the question. Never has this been more relevant. Imagine if for the last 60 years psychologists asked, “How can I fix it?” instead of “Why is it broken?!”

Why You Absolutely Must Take Control of Your Subconscious

To give you an idea of the power of the subconscious, you can speak at a rate of about two to three hundred words per minute. Your subconscious runs at a rate of about one thousand to twelve hundred words per minute which is about four times faster than you can speak. This is why you can talk on the phone and perform other tasks like typing on the computer or driving a car because the subconscious is already programmed to do the other tasks. You can look at the conscious mind and the subconscious mind like a tug of war with a vat of mud in the middle for whom ever loses. The conscious mind is one-person on one side against the subconscious, which are four people on the other side. If the conscious decides to move in a different direction like changing your diet, losing weight, increasing your fitness program, quitting smoking or any number of other things, it is usually a losing proposition because you are simply out numbered with information. This is why it is so difficult to attain spontaneous change. Burris MIND/FITNESS will to make sure you have the most people on your side in the tug of war.

Burris MIND/FITNESS is based on the reality that all behavior is emotionally driven or in other words your emotional state = your behavior. How you feel about things you do will always determine whether you move toward them or not. You will always move toward perceived pleasure and away from pain. The key component of any behavioral change program must include how to get control of your emotional state. So what is the biggest difference between MIND/FITNESS and any other behavioral change program? The question MIND/FITNESS asks is: “How can I fix it?” as opposed to “Why is it broken?”
Example: If you get a flat tire on your car, do you want to walk back down the road to find out why you got the flat or do you want to know how to fix it so that you can keep moving forward?
It is certainly not necessary to spend the last 40 years of your life analyzing the first 40 years of your life.

It is imperative that you understand how to take control of the subconscious because the mind is like a car without an off switch and an unknown driver, if you do not predetermine the destination. If you decide not drive it, it is going to drive itself or someone else may get in the seat and drive it for you. Someone else driving might be ok if you agree to where they are going but what if you do not like where they are going?

For the first eighteen years of your life someone else drove the car. This was usually with little or no consideration to the younger passengers. Almost every decision was made for you. You were told what to do, what to eat and learned how to react to any given situation. All of this information is stored in the subconscious and will arise randomly to determine your life’s path.

There are also a tremendous number of variables that can occur in your initial programming that may have little to do with your parents. The bottom line still remains. Do you, at some point, want to drive or do you want to continue letting someone or something else drive

What Are The 3 Critical Exercise Routine Success Factors?

The 'Rule Of 3' Meets Pareto's '80/20'--And You Get Fit Faster As A Result!

Everybody likes simple lists.

Everybody likes Rules Of Thumb.

And as far as I can tell, everyone wants tighter abs and more energy.

So, naturally, we all look for the “best” diets and the “best” training routines to bring us closer to that six-pack...ideally, in the least amount of time possible…

...Oh yeah--and we don’t want to think too hard either!

The Old Way:

Counting calories? Fuh-ged-a-bow-dit!

Getting a bodyfat measurement each week? No way!

Calculating our new “estimated 1-rep max” for 27 different exercises? Puh-leeze.

So what’s the solution?

Well, if you don’t mind limiting our example to exercise for the moment, I think I have a few things that can help you in your endless search for the most efficient use of your fitness time…

(which is like, what? about 45 minutes a day 3-4 times a week if you’re lucky?) ...It’s OK--you’re human! I do this stuff for a living, and I don’t spend much more time than that myself.

Introducing: “The Rule Of 3-80/20 (Principle)"
Any activity of importance (like exercise) can be broken down into three, and only three Critical Success Factors. Furthermore, one of these critical success factors should account for 80% of your efforts. And the other two, on average, just 10% of your time, energy, and effort (that is, of course, if you actually want to get anything done).

Thus sayeth The Fitness Sage (that’s me).

And you should listen to me when it comes to getting things done, because I have a Masters Degree *and* ADD! (attention deficit disorder). Without principles like the above, I would be hocking blackmarket Pi-Tae-Boga-Lates tapes to out-of-work actors in LA...

Yeah, so I’m ripping off the Pareto Principle and the Rule Of 3--but you’ll forgive me real quick when you see how this applies to your exercise routine.

Now that I’ve circumnavigated my point a few times, here it is real simple, in 3 (surprise, surprise) easy steps:

The Three Critical Exercise Routine Success Factors

1. Consistent Progression: Needs 80% of your time and attention.
2. Sufficient Intensity: Needs 15% of your time and attention.
3. Intelligent Evolution: Needs 5% of your time and attention.

Simple huh?
But maybe you need some clarification, so here goes…

Consistent Progression Explained:

There are really just 3-4 workout parameters that even matter to the average Jane or Joe who wants a good body and excellent health: Rest Period, Load, Reps-Per-Set, and Total # Of Sets.

So your job is to simply pick one of these, hold all the rest constant, and improve your chosen workout parameter from week-to-week, workout-to-workout until you can no longer do so (just remember to hold everything else constant! especially total workout duration).

When you can’t improve on your chosen parameter, pick a different one and repeat.

That’s it. It really is that simple. Tools needed: 1 pocket-sized notebook and a stopwatch.

Of course, you might want some proven, superior methods to “improve on your chosen parameter.” At the bottom of this article, you'll get your wish! But first...

Sufficient Intensity Explained:

Make sure you’re doing resistance training folks. Not aerobics. Not LSD (long slow distance cardio). Or any other fitness fad that makes your lungs burn more than your muscles. If you’re consistently getting 20+ reps on all your exercises, then you need to choose more difficult exercises. Period.

Cardio and aerobics have health benefits no doubt, but if you’re really looking for “bang-for-your-fitness-buck”, and you’re short on time, then stick with resistance training. It’s the only kind of exercise that builds muscle and boosts your metabolism permanently--not just during your workout.

Shoot for exercises that are so difficult, you can only perform between 1 and 15 reps. This could be weightlifting (if you lack the creativity and sophistication of a "Tao Of Functional Fitness" devotee who relies solely on portable exercise equipment--like Fitness Bands--and their own bodyweight), but it doesn’t have to be. If you know how to manipulate leverage, even bodyweight only exercises can be made difficult enough.

Why just 15% of your time worrying about this? Because all you have to do is make sure most of your exercise (excluding a proper warmup of course) falls within this rep range. Not exactly rocket-science. Nuff said.

Intelligent Evolution:

This is just another term for “periodization” or “cyclic training.” Basically it means that you need a strategy for changing your exercise routine over the long haul as you get stronger and closer to realizing your goals. Most of the time the Consistent Progression rule takes care of this, hence the paltry 5% of your noggin that’s required to intelligently evolve.

But over the long haul, you sometimes need to dramatically change your workout protocol. There’s not space here to explore all the ins-and-outs of doing this, but a simplified recommendation would be to cycle between phases where you focus on increasing the Average Load you handle during your workouts, and phases where you’re more concerned with the Amount Of Work Per Unit Time you perform (i.e. “Strength” vs. “Density").

Conclusion

Consistent Progression (80%) + Sufficient Intensity (15%) + Intelligent Evolution (5%).

Find an exercise routine that gives you that, and you’re on to something!

Who Is Pakistan Richest Person?

Many people ask the question that why any Pakistani is not in the list of Forbes World’s Richest People? In this list those people name are listed who have assets of $1 billion. No Pakistani has been listed in this list but according to different reports there are many Pakistanis who can be listed easily in this list.

According to different reports, Pakistan’s richest person is Mian Muhammad Mansha with his assets worth around $2 billion. He is a Businessman and owns Muslim Commercial Bank (MCB) and also Nishat Group. Second on the list is Pakistan’s president Asif Ali Zaradri whose assets worth around $1.8 Billion. Third richest person of Pakistan is Anwar Pervaiz whose assets worth is $1.5 billion. He is chairman of Bestway Group and also shareholder of United Bank Limited (UBL).

• Fourth Richest – PML-N chairman Nawaz Sharif who is owner of Ittefaq Group, Sharif Group
• Fifth Richest – Saddaruddin Hashwani who owns Marriott Hotels, Pearl Continental Hotel, Orient Petroleum in Pakistan.

Some have placed Pakistan-born Mr. Shahid Khan on the top of the list of Pakistan’s richest people with his assets worth of $2.5 Billion. He is the owner of the Jacksonville Jaguars of the National Football League (NFL) and owner of automobile parts manufacturer Flex-N-Gate Corp. in Urbana, Illinois. However he is not living in Pakistan therefore he is not in the list of richest Pakistani.

Will Smith Good Remarks About Islam

“I was in India recently and my hotel was near the Taj Mahal. Five times a day there would be a call for prayer, and it was the most beautiful thing “. I was lying on my bed thinking, no matter what your religion is, it would be great to have that reminders five times a day remember your lord and saviour’ stated the Hollywood actor, producer, rapper Will Smith.

Few years ago rumor was spread that Will Smith has converted to Islam but that is not true. The American celebrity played the lead role of a Muslim, that of legendary boxer’s Muhammad Ali in film “Ali”. During the making of the movie Willard Christopher also called Will Smith Jr. learned about the Islam and was impressed with its.

In a reported statement he said that the recent visit to India where he spent considerable time at the Indian wonder he listened to Azan five times a day that inspired him. He too, spoke against the US attacks and killings after 9/11 and showed sympathy with the Muslims.

Smith is considered to be amongst the most celebrated people of USA. He had won Golden Globe, Grammy and Academy awards. Being moved from television to film industry as an actor and rapper earned him immense fame. Smith also received the Best Oscar Award nominations for Ali and The Pursuit Of Happyness.

The conversion of notable personality is surely the evidence the power of Islam that attracts number of people each year to enters its fold. This would bring positive message to all the Muslims globally who claim Muslims to be terrorists.

To name a few non-Muslims who had entered the folds of Islam include :
Recently a British top mode Carley Watts had too embraced Islam.
A.R.Rehman, the Indian musician who was born as A.S. Dileep Kumar
Ali Mirza, prince of Georgia, Mark Hanson now Hamza Yousuf who is an Islamic scholar and co-founder of Zatuna college.
Pakistani cricket player Muhammad Yousuf who was formerly known as Yousuf Youhana.
Ibrahim Dooper (Douglas Hooper) –spokesman for American Islamic Relations.
Idris Muhammad-American jazz musician
Jermaine Jackson brother of Michael Jackson
Shaheed Akbar and Yusef Lateef, American jazz musician.
Jemima Goldsmith, wife of legendary cricketer-politician Imran Khan Shaniera Thompson, an Aussie wife of pace bowler Wasim Akram is among the newly converts.