iBeautyTips

Just so there is no confusion about what this post is about it doesn’t mean that you have got to, run-around bouncing around everywhere like a kangaroo. Or for that matter by a pogo stick. This post is about mini trampolines and the benefits of why they are a very good form of exercise.

It may actually seem that you are just bouncing up and down but you may be unaware of the amount of exercises you can do and the benefits that you can get from them.

1. Bouncing on a mini trampoline will help to prevent cardiovascular disease e.g. heart problems etc

2. When you’re bouncing up and down your breathing becomes heavier so you will strengthen your respiratory system having good lung capacity is a good thing

3. It will help to flush out your lymphatic system

4. Will help to flush toxins out of your body

5. If you weigh 100 pounds and jog for 12 minutes you will burn 47 calories if you bounce for the same amount of time you will burn 58 calories

6. Regular bouncing will strengthen the function of your glands especially the thyroid which in turn will help with its overall output

7. There is no need to go to the gym, you can do back squats jogging on the spot, push-ups and many other exercise’s on a mini trampoline and they aren’t that expensive

8. Bouncing up and down on a trampoline is great fun, combine that with some music and you can’t go wrong

9. A mini trampoline hardly takes up any space at all, some you can buy are foldable or you can take the legs off for easy storage

10. It’s a very low impact exercise see don’t have to worry about putting stress on your joints or knees

11. They 68% more efficient for burning calories than jogging

12. NASA are quoted as saying “that rebounding on a mini trampoline is the most efficient and best exercise yet known to man”

13. You will be able to fight fatigue more efficiently because it works on three important glands the thyroid pituitary gland and your adrenal glands

14. If you enjoy doing exercise,and I am sure you will if you decide to have a go at mini trampolining then you will far more likely be willing to stick to it

15. Mini trampolines are suitable for people of all ages, although it’s advisable to consult your doctor if you haven’t exercised for a while

16. You experience different states of gravity whilst bouncing this has quite an effect on your body

17. Will help with balance and coordination

18. Help relieve stress and depression

19. You will have more energy and will sleep better

20. Helps with overall cellular health

21. When you bounce on a mini trampoline your is subjected to gravity your body is subjected to the forces of acceleration and deceleration plus gravity.

When you do this by bouncing your body weight becomes double to what it is. Your body cells respond to this and become stronger as a result of the action forced upon them. Which isn’t the sane action as pumping iron in the gym.

Here some videos of people using mini trampolines and the various exercises you can do. So get bouncing.

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If you’re trying to maintain a constant weight, exercise needs to become part of your lifestyle, there are two reasons for this number one it will keep your weight in check and the other is exercise is good for you anyway.

But are there any other factors that come into play if you don’t maintain a regular exercise routine? Many people when they first start exercising go at it gung ho and are very enthusiastic to start off but once we get to our target weight we can tend to slack off somewhat.

Then sometimes what can tend to happen is we get complacent somewhat, we start exercising less because we don’t think we need to do it so much as we used to and the weight starts to pile back on which isn’t what we want.

Or we may get into a pattern of doing some one week but very little the next week, so does this particular behaviour do anything to our bodies, it would seem so according to some recent research which has been released.

Which looks into the facts about visceral fat which is the layer of fat which tends to be around the abdominal area of your body. Visceral fat tends to be more harmful than other fats because it tends to surround organs which isn’t good.

One of the reasons for this is the more you have of it, you may far more likely to get type two diabetes. In this particular study there were three groups of people, which did the following aerobic training, resistance training and no training.

They were all put on a 800 calories a day diet, across all three groups they lost 24 pounds on average, after which the researchers measured their visceral fat, subcutaneous fat. After the study was over the group that did no exercise was excluded and the other two groups, which exercised, were told to keep exercising for a year just to see what would happen.

After the year period was over they were split into five groups, the people that maintained aerobic training those who had ceased to do aerobic training, those who carried on with their resistance training, those who ceased resistance training and another group which did no exercise at all.

And once the results were in one of the researchers said;

“What we found was that those who continued exercising, despite modest weight regains, regained zero percent visceral fat a year after they lost the weight,” Hunter said. “But those who stopped exercising, and those who weren’t put on any exercise regimen at all, averaged about a 33 percent increase in visceral fat.

“Because other studies have reported that much longer training durations of 60 minutes a day are necessary to prevent weight regain, it’s not too surprising that weight regain was not totally prevented in this study,” Hunter said. “It’s encouraging, however, that this relatively small amount of exercise was sufficient to prevent visceral fat gain.”

Conclusion

So it would seem from this once you have done some exercise and you do gain some weight, you are far less likely to have the harmful visceral fat which is associated with type two diabetes.

Which is quite good news really because even if you do put on some weight it won’t be the harmful type of fat. For anybody who has diabetes already this will be good news or anybody who has exercised before put on some weight and may be worried about if they are carrying harmful fat.

Source

http://www.sciencedaily.com

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Even if you’re not the right shape that you would like to be, and you are exercising does it actually affect the way you see yourself mentally?. In the news today some researchers seem to think so.

What they say is even if you do some exercise you convince yourself that you look better even if nothing has changed from a physical perspective.

Also they say that we cannot tend to feel any better about ourselves the more we do in other words we get used to what we are doing, perhaps because we want to look shapelier, quicker this is one of the downfalls of our instant gratification society that we live in these days

The researchers claim that when we have worked out, we can tend to think that we look fitter. Even though we may not have done enough in our exercise routine to justify doing so.

Professor Heather Hausenblas who conducted the research said that;

“You would think that if you become more fit you would experience greater improvements in terms of body image, but that’s not what we found ”

“It may be that the requirements to receive the psychological benefits of exercise, including those relating to body image, differ substantially from the physical benefits”

It’s it’s a well-known fact what the physical benefits of exercise, but there is another aspect which we probably don’t think about sometimes which is the psychological aspect of it. When were not particularly happy with our own body image certain addictions can come to the surface, like smoking, drinking, overeating etc.

When the results came back from the study they found that people thought no different of their body image who exercised five days a week for 30 minutes.

How we see ourselves these days can start at a very young age as young as five years of age and this can be in both men and women. Can you relate to this at all yourself how do you feel after your workout? does it affect how you see yourself. Or do you just feel fitter mentally as in exhilarated.

Or have you just lost quite a lot of weight and do you like your new body image? be interesting to see what people say about this and if it relates to you at all.

Source and references http://www.mailonsunday.co.uk

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If there’s one thing wrong with us human beings, is we can have bad eating habits and eat foods that are not particularly good for us, and as we know one of these particular things tends to be chocolate and there is one big downfall to eating chocolate and that is the amount of sugar that it tends to contain.

Because of the ingredients that are used in chocolate such as fat and sugar. It can be very easy to become addicted to these substances, and hence we tend to eat too much of it far more than we should do normally.

A lot of people have difficulty in breaking addictions to chocolate, but when you realise what is actually inside it it’s no wonder why. So is there another alternative we can use to stop our cravings of chocolate? Well perhaps there is and it’s not as complicated as you may have thought it would have been.

Some researchers in Exeter , discovered that if you take a brisk walk for 15 minutes, it will stop the cravings for chocolate. Twenty-five people, who would normally eat chocolate didn’t eat any for five days and also exercised for 15 minutes.

Then walked then rested, and at the same time they were asked to do things, which would normally make them want to eat chocolate. Which included having some sort of mental challenge and they were asked to eat a bar of chocolate to see if they wanted it or not. After having there 15 minute walk.

After the exercise period the participants said that there craving for chocolate was a lot lesser but not as much when they were resting. Which proves the theory, this may be a similar effect, which has discussed in a document recently about exercise and smoking cigarettes, the same mechanism seems to be in effect.

The scientists who conducted the study seem to think that somehow exercise alters the brain chemistry, so you no longer crave food or any other substance that you may desire. So you could probably apply this to other things as well as chocolate, so when that box of chocolates or chocolate biscuits is saying “eat me eat me” all you need to do is ignore the cravings go for a walk and you’re set or is it that simple.

Have you yourself noticed that the more exercise you do the less likely you are to crave sweet foods? it’s always nice to know that the theory works in the real world as it were.

Source http://www.sciencedaily.com

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You may recall that in my last post, which was how Hannah Waterman lost three stones in five months that in order to maximise her workouts, she used interval training. In order to get the maximum fat burning potential possible.

So she sustained more fat loss in comparison to other forms of exercise, which are commonly known as (steady-state exercises) so how do we define a steady-state exercise? A steady-state exercise is one where you exercise at a steady pace.

Some categories of these exercises are cycling at a steady pace, walking and aerobics. These tend to be known as an aerobic exercise, when you start to interval training and have spurts of intense exercise, which need to last about 20 to 30 seconds in length.

You can get to the point where it becomes anaerobic so you get to a point where you don’t feel as though you’re actually breathing, this is when you know that you’re in the anaerobic zone as it is called. And it is at this point when you’re exercising that your fat burning potential it at its highest.

And various studies have been done, which backs up this claim one, which was published in a publication called.

Medicine and Science in Sports & Exercise

In this particular study women were put into two groups whom were both overweight the women in the first group were asked to do interval training, where as the women in the other group did steady-state exercises. The women in the first group exercised as follows, they did intensity training at a high level for two minutes, and then switched over and then did three minutes of low intensity training. The amount of time that the groups exercised for was varied so that they both burned same amounts of calories per session.

So what was actually found out from this particular study? The women in the first group whom did intensity training their fitness levels went up by 13 percent, whereas the steady-state group stayed the same.

Not only that but the researchers found that fat burning was higher in the interval training group in comparison to the other group. These findings have been backed up by other studies in particular one, which found that a group which was monitored burnt a hundred 60 calories more within a 24-hour period whom had used interval training, in comparison to another group who did not.

Does it actually make a difference depending upon the length of the training session? It would seem that is the case according to other data, which has been noted from other studies.

Some research, which was published in a publication, called the European Journal of Applied Physiology.

Want to see what the difference was between the amount of time that people trained for and it’s effects they looked at two different types of interval training, which lasted for a period of 40 minutes. Here is what they found the first experiment was bouts of exercise, which lasted for six seconds, which was on a treadmill.

Which comprised of a nine-second rest period, this was in comparison to another session that lasted for 24 seconds and with a 36 second rest period. The treadmill speed was the same on both of the exercise periods.

So out of the two which one oxidised more fat? well the people who exercised for 24 seconds and had the 36 second rest period. Their fat oxidisation levels were lower by a factor of three.Why does this actually happened? to find out, we have to look at what is actually happening in the body when the person is doing interval training.

There is a substance within the body which is called myoglobin which is a protein and has properties that attaches itself to your muscles in your body, which binds oxygen to it, It acts like a reserve mini oxygen tank but on a very small scale.

When somebody does interval training this particular protein becomes used and unused. So if you imagine a bucket of water, which fills up and empties itself whilst you are doing your interval training you can then have an idea of how it works.

When you’re actually exercising your body needs more oxygen to burn fat as fuel, alongside carbohydrates and protein. When you actually run out of oxygen then carbohydrates become the main fuel for combustion, which is what we don’t want.

We want to be able to maximise our fat burning potential, and because lactic acid tends to be a byproduct of carbohydrate usage, this actually stops the body using fat for fuel.

The reason why interval training is so effective is the protein is only active for 15 seconds at a time anything out of that boundary then you start to go back to the latter this is the reason why interval training works far better than steady-state exercise. It’s purely down to how the body uses oxygen and fat for fuel.

A lot of studies have shown that exercising for shorter periods of time aren’t anywhere near as difficult as when you exercise for longer periods of time. So you will work for less time and achieve better results.

Source http://www.stephenholtfitness.com/articles/guest_articles/interval_training_for_fat_loss.htm

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Are you one of those people that has a rushed breakfast in the morning, just literally anything you can find even if it is full of sugar and as a result of this your energy levels will come crashing down later on in the day making you feel hungry.

The Daily Mail did an experiment to see which breakfast would keep a person’s blood sugar levels consistent until dinner time and beyond.

Are you one of those people that has a rushed breakfast in the morning, just literally anything you can find even if it is full of sugar and as a result of this your energy levels will come crashing down later on in the day making you feel hungry.

The Daily Mail did an experiment to see which breakfast would keep a person’s blood sugar levels consistent until dinnertime and beyond.

According to them breakfast should be made up of three food types protein, fibre and carbohydrate. The crucial thing is the overall GI rating of the actual breakfast that you eat, in case you are unaware what it means GI stands for glycaemic index.

This is a measure of how long it takes for the body to break down the glucose within the food, if you take something like a chocolate bar for example this will have a very high GI index and will be broken down into glucose very quickly so you get a sugar rush.

You would get the same effect if you ate something like marmalade on toast with some butter, this initially would give you a quick boost as far energy is concerned but eventually you would have to eat very soon again.

So the researcher decided to eat breakfast at the same time each day which was8 a.m. in the morning, and track his blood sugar levels to see what differences there were between each breakfast, so here is what he ate.

On Monday he had two slices of wholemeal bread with marmalade on, things like marmalade and strawberry jam are essentially high sugar content foods, when you eat foods like this they get absorbed into your bloodstream very quickly.

And during the middle part of the morning say about10 o’clock you will start to feel very hungry, after two hours the researcher said that he was feeling ravenously hungry and his blood sugar readings were very high.

This breakfast scored a rating of 4/10

On Tuesday he ate two Weetabix biscuits with some semi skimmed milk, Weetabix tends to be a bit of a better breakfast because of its consistency it is harder for the stomach to break down Weetabix, although the milk in the sugar is a contributing factor as well as far as the GI of the meal is concerned.

For this to be effective as can be it is best to have a bit less milk and more Weetabix try for a 50-50 balance. The researcher said he felt full for three hours, he said he had no cravings for sweet foods either having had eaten it.

They scored a rating of 8/10

On Wednesday he had a fruit salad and a yoghurt the fruit salad comprised of grapes, mango and watermelon this in its entirety has very little sugar, approximately 1 tablespoonful and very little fat. The researcher said that after two hours his stomach was rumbling and may have been tempted to have a snack hadn’t it been a experiment.

This scored a rating of 2/10

On Thursday he ate two croissants, with butter and strawberry jam and a glass of orange juice this didn’t fare particularly well as almost half of this particular breakfast simple carbohydrates, the only thing that would slow the absorption rate down of food would be the butter.

The researcher’s stomach was craving food and he had difficulty concentrating after three hours had passed.

This scored a rating of 6/10.

On Friday he had two boiled eggs two with toast and butter, out of all the breakfast this had the lowest sugar content, which is good news this particular meal would be slow in releasing its sugar because of the fat in the eggs, and not so much the bread so this is quite a winning breakfast. The researcher was able to work for four hours without feeling hungry, and had sustained energy levels throughout.

This scored a rating of 7/10

On Saturday he had porridge with honey and semi skimmed milk, because of the way porridge is as in its consistency and the amount of fibre it has in it, it takes a long time for the stomach to break this down which is a very good breakfast indeed compared to the others. The researcher felt full for four hours after eating it, which is a excellent result.

This scored a rating of 8/10

On Sunday he had a full English breakfast, ingredients wise it had two sausages, one rash of bacon, baked beans, tomato, slice of fried bread and a fried egg. The only downside of this particular breakfast was compared to the other was the amount of calories, which was 1,219 which is an awful lot it is about half what a man should eat in a day.

It is also very high in fat approximately 102 grams which is an awful lot, even though breakfast like this would fill you up substantially it’s probably not a wise idea to have as much food as is the case in this particular English breakfast.

Even though the researcher enjoyed the breakfast, after a while he started to feel quite sleepy. And said that as far as feeling full was concerned this was the clear overall winner. He said he didn’t even need to think about lunch an hour after the test had finished.

This scored a rating of 10 out of 10.

Do any of your breakfast eating experiences relate with this? if so please leave a comment as I would be interested to know which breakfast keeps you going the longest as I can relate to what is being said here.

I am going to put a poll below this post to ask which is your favourite breakfast it might give other people, ideas of which to eat.

Note: There is a poll embedded within this post, please visit the site to participate in this post’s poll.

Source

http://www.mailonsunday.co.uk

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Omega three oils which are found in fish are one of the more beneficial things you can eat in your diet the essential fatty oils in fish are very beneficial to our health. However, a study which revolved around fish oil and heart patients and their recovery has uncovered more substantial findings as regarding Omega three fish oil.

The researchers have said that they believe that now taking fish oil can prolong your life. As well as the other health benefits which we all know about.

What they have said is the fish oil expends the lifespan of ourselves, behaving like an antioxidant, antioxidants prematurely age our cells. This is the first study that has been conducted that proves that these particular oils prevent premature ageing.

The information came to light when heart patients were told to consume more fish, so they didn’t have heart attacks in the future. Based at the University ofCalifornia , San Francisco scientists observed the effect of Omega three oils and their effects on 608 outpatients whom had heart disease.

They found that the Omega three oils decreased the damage toDNA , which would normally occur, in something called telomeres these have tiny end caps on them, which become inflamed overtime. As you get older these tend to get shorter and shorter, which makes us prone to disease over time.

The scientists seem to think that this is one of the reasons why we get more diseases as we get older and is what actually shortens our overall lifespan. When they began the study, they actually measured the length of the telomeres after five years they had blood samples taken again and the scientists found that people consuming hardly any Omega three oils the shortening was still going on.

Compared to those who were taking larger amounts of Omega three oils their shortening was greatly reduced, a leading researcher has backed up his claims also saying that rodents given a mega three fatty acid enriched diet do, in fact, live longer. People in Britain still fail to eat two portions of food such as fish which contain the all important Omega three oils. So at least now I have an excuse to eat fish and chips twice a week.

Source and references:

http://www.mailonsunday.co.uk/

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Following on from the post about breakfast, I thought it might be quite interesting to see what breakfasts other people eat and how long it keeps their hunger pangs at bay before they need anything else to eat.

Here is roughly what I eat breakfast on alternate days I don’t normally document what I eat each day, so this is just a day-to-day guide of what I eat.

Weetabix

Is one of my favourites and I have noticed like the study says, it does keep me for quite a while although I haven’t noted how long it is before I need something to eat again.

But having said that it does seem to keep me going for quite a while after eating it. I eat mine with semi skimmed milk. And have about four biscuits.

Scrambled Eggs on Wholemeal Bread

These is something I used to eat quite regularly for breakfast but haven’t done so recently, I would say overall that this particular breakfast can keep you going for a while before you need anything else to eat, this is probably due to the effect of the eggs. As they do tend to have a appetite suppressant effect, and the fibre in the wholemeal bread.

Porridge

This is something I tend to eat on a regular basis, and to compare notes to the experiment it does keep me full for a long time I also add some sweetex just to give it a bit of flavour. And I tend to make it with water and semi skimmed milk sometimes.

Muesli

This is something I have just been eating just recently as I had never really given much thought to eating muesli, but I do like the raisins and the chopped fruit etc that they put in it

This does seem to work quite well for me and can feel like I have had something to eat, probably up to about11:30 a.m.

Full English Breakfast

This is something I will eat every so often, I tend to use cooking oil to cook it and will have, some fried wholemeal bread, tinned tomatoes, a rash of bacon, and a fried egg.

Probably not as much as the researcher ate in his experiment, but it does keep you full for a long time I can certainly vouch for that.

So that in a nutshell is what I tend to eat a breakfast, maybe I should eat some fruit with my porridge etc just to make it a bit more interesting.

So what do you eat for breakfast and how long is it keep you full ?

If you are interested in participating in this then either leave a comment or send me a DM via twitter if you are on there or you can e-mail me at markcoruk at gmail.com.

I look forward to hearing from you.

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