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Build Muscle

Strength Train + Stretch

Weight-training builds strength by causing tiny tears in the muscle, which then quickly repairs itself, ending up bigger and stronger. Fast-track your strength gains by adding static stretching--in which you hold a stretch for 10 to 30 seconds--to your routine. Three studies led by Prevention advisor Wayne L. Westcott, PhD, found that adults who stretched either between or immediately after strength-training exercises developed about 20% more strength than those who only lifted weights.

Lift and Reach: Rest at least a minute between sets and use that time to stretch the muscle you've just worked. For instance, if you just did leg extensions, stretch your quadriceps by pulling your right ankle toward your butt while standing on your left leg. Hold each stretch for 20 seconds.

 

Caffeine + Cardio

Research shows that caffeine and exercise both have anticancer properties. Combined, they offer powerful protection against skin cancer. In research on animals exposed to UVB radiation, Rutgers University scientists learned the pairing increased the animals' ability to destroy skin cancer cells by up to 4 times. Allan H. Conney, PhD, the director of the laboratory for cancer research at the Ernest Mario School of Pharmacy at Rutgers, suspects that caffeine inhibits ATR-1, a genetic pathway that prevents damaged cells from self-destructing. Both caffeine and exercise also decrease tissue fat, which research shows helps cells deconstruct.

Have a cup, then walk: Drink a strong cup of coffee an hour before exercise, recommends Monique Ryan, RD, a registered dietitian and author of Sports Nutrition for Endurance Athletes. (If your blood pressure is elevated, skip the caffeine.) Caffeine can also increase endurance and delay fatigue--helping you walk longer and stronger. Just don't forget the sunscreen.

See more amazing power food pairs! These smart food choices can help lower cholesterol, cut cavities, slash cancer risk, and more.

 

Exercise + Music

Twenty-one minutes of exercise is all it took to lift the moods of cardiac rehabilitation patients in an Ohio State University pilot study. But when participants listened to Antonio Vivaldi's Four Seasons on headphones, they performed significantly better on a verbal fluency test afterward. Researchers believe exercise boosts cognitive performance by stimulating the central nervous system, and the addition of music may help organize thoughts.

Move and groove: Though researchers haven't explored whether these findings can be generalized to apply to healthy adults, it can't hurt to exercise with your MP3 player. Stick to the same routine the study participants followed--gradually increase the slope and speed on your treadmill every 10 minutes until you can speak only in short sentences (walk for a minimum of 21 minutes). And listen to the music of your choice; any genre should work just as effectively as classical.


Last updated by Drs Joshua and Sherilyn Smith Apr 27, 2009.

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