! 이 쪽은 우리 홈 찾는 이들께 도움될 만한 기관/단체/개인과 그 미디어에 나온 글을 바로 또
는 풀어 옮긴 것입니다. 미리 글쓴이 허락을 얻지 못한 것은 그 나온 곳을 밝히려 했지만, '인용
의 인용'같은 것은 때마다 그렇게 하기 어려웠습니다. 그렇더라도, 마음대로 딴 곳에 옮겨 쓰는
데 따른 어떤 문제는 오로지 그렇게 한 이에게 잘못이 있게됨을 알아주십시오. (ABRAXAS)

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# 10 Tips to Save Your Brain, Heart, Lung & for Your Family Health:

1 Know your blood pressure. 2 Get at least seven hours of sleep. 3 Take
more restroom breaks. 4 Show up five minutes early. 5 Make it a comedy night
enjoying the company of friends. 6 Play mind games. 7 Live within your means not
to get chronic stress. 8 Stretch as soon as you wake up. [And walk 30 minutes every
day.] 9 Get your heart pumping. [Stress makes your body spew out two hormones:
cortisol and adrenaline. These chemicals put your body into fight-or-flight mode,
ratcheting up your energy level and causing your heart to pound and your muscles to
tense. Exercise gives you an outlet to release some of that tension. A good workout
also increases your levels of “feel-good” chemicals called endorphins.]
10 Avoid secondhand smoke. [Also check your air quality with radon-testing kit.
Winter is the best time.] 11 Stop wearing shoes indoors. 12 Scrub up like a surgeon.
[Also floss and brush: Any chronic infection stimulates your body to protect against
bleeding with an increase in clotting - a recipe for heart attack.]
13 Buy smaller plates. [Eat fish three times a week. And eat more fresh vegetables.]
14 Take half an aspirin daily. (<- Magazine “O” 1002)

 

# 09  "What do you most wish for?" "I'd rather have the money."
["Internal Affairs" asked to 6,500 women by <Woman's Day 12Feb08> & <AOL>]

1) What weight range do you consider yourself to be in?
Overweight 57% Average 36% Below average 7%
2) How do you feel about your body?
Ok, but I do have some trouble spots that I'm self-conscious about. 59%
Uncomfortable and ashamed. 30% Great - my body is strong and healthy. 11%
3) What do you most wish for?  To be thinner 37% More energy 31%
Better physical strength/stamina 26% To look younger 6%
4) What do you think most negatively affects your health? Stress 42% Sedentary
lifestyle/not enough exercise 25% Poor diet/junk food 23% Poor sleep habits 10%
5) If you could choose, would you rather have Jennifer Aniston's physique or be a
millionaire? I'd rather have the money 78% I'd rather look like Jennifer 22%

-> http://www.womansday.com

 

# 08 <Principles of Experimental Embryology>

.. The first concerns how forces outside the embryo influence its development.
The second concerns how forces within the embryo cause the differentiation of its
cells. The third looks at how the cells order themselves into tissues and organs. ..

http://www.ncbi.nlm.nih.gov/bookshelf/br.fcgi?book=dbio&part=A315

->  Wilhelm Roux(1850-1924)'s Rule of Kinematics http://en.wikipedia.org/wiki/Wilhelm_Roux
->  Arndt-Schulz rule (1888)  http://en.wikipedia.org/wiki/Arndt-Schulz_rule

 

# 07  How Can I Recover Faster Catching Up My Breath In Between Sprints?

If you're still out of breath by the time the next sprint rolls around, you're overdoing it.
Intervals - alternating periods of high-intensity exercise with low-intensity recovery -
help your body adapt to working harder, so you get fitter and burn extra calories.
The faster your body bounces back from each interval, the fitter you are, but you
can't just go out and do intervals at top speed; your body needs time to adjust.
To get it right, start with a longer work-to-rest ratio - for example, sprint for 30 seconds,
then go easy for 3 minutes (and repeat 6 to 8 times). After two weeks, or when you
feel comfortable, sprint for 1 minutes and rest for 2 minutes and 30 seconds. Wait
another two weeks, then try sprinting for 90 seconds and resting for 90 seconds.
Never start the next interval until you've caught your breath and feel like you can
easily maintain a ligt to moderate intensity again. (P.210 <SHAPE 0803>)

 

# 06  Enhancement of Fat Metabolism by Repeated Bouts of moderate endurance

exercise: ".. The relative contribution of fat oxidation to the energy expenditure showed
significantly higher values (P < 0.05) in the Repeated trial than in the Single trial during
the recovery period. These results indicate that repeated bouts of exercise cause
enhanced fat metabolism compared with a single bout of prolonged exercise of
equivalent total exercise duration. .." (Journal of Applied Physiology 0702)

->
http://jap.physiology.org/cgi/content/full/102/6/2158?maxtoshow=&hits=10&RESULTFORMAT=&fulltext=exercising+sements+burn+fat&searchid=1&FIRSTINDEX=0&volume=102&issue=6&resourcetype=HWCIT

 

# 05 Functional Fitness: Use your available time to work out where you are.

You do functional training jumping, running and doing push-ups along the street,
on the stairs, concrete structures, blocks and anything you can find that will work
for a good workout. Lunchtime Functional Workout: it’s all about using the natural
environment of an urban center and minding a natural burn. “I just listen to my
body,” says DeCoster, who blogs about fitness at karendecoster.com. DeCoster
says she does the workout “one to three times a week.” She runs along the river,
sometimes stopping to do sprints. She has done hurdles over wire barriers.
She does push-up sets on empty benches. And she’ll run as many as five times
up and down the stairs. Whatever she sees, she uses. “You can kind of use
anything. You just have to look at things and see it for what it can be.” [S&S:
Scene 90830 P.3 - Latest fitness trend pushes you to use what’s available.]

 

# 04 Calculating Your BMI (= Body Mass Index)

For most people, BMI is a reliable indicator of body fatness. Find the appropriate height
in the left-hand column labeled Height. Move across to a given weight (in pounds). The
number at the top of the column is the BMI at that height and weight. Pounds have been
rounded off. [TMCW 090320 P18] ->
한국에선 몸무게// = 25 (지수) .. 25 넘으면 비만!

BMI 

------------------------------------------------------------------------------------------
Underw't    19   20   21   22   23   24
Normal       25   26   27   28   29
Overw't      30  
Obese        31   32   33
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Height (inches) &  Body Weight (pounds)

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58      91  96   100   105   110  115  119  124  129   134  138 143  148  153 158
59      94  99   104   109   114  119  124  128  133  138  143  148  153  158 163
60      97  102  107   112   118  123  128  133  138  143  148  153  158  163 168
61     100  106  111   116   122  127  132  137  143  148  153  158  164  169 174
62     104  109  115   120   126  131  136  142  147  153  158  164  169  175 180

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# 03  Agelsss Aging 천천히 나이 먹기

하루 1가지 좋은 일, 10번 웃고, 100자를 쓰며, 1,000자를 읽고 또 만 걸음을 걷는다

… When I closed the book <Ageless Aging by Leslie Keaton>, I was
convinced that I should stop eating red meat and stop drinking coffee
then and there. .. Physical awareness of toxic substances accumulating
in our body is quite important for our well being. However, we should also
be alert to mental and spiritual toxins that are accumulating in our system.
Anger, bitterness, resentment, despair, and worries are all poisonous
agents that will accelerate our aging. In a way, it is true that we are what
we eat, we are what we think, and we are what we believe in and do. ..
A friend sent me this short recommendation - 1: perform a good deed once
a day. 10: smile and laugh 10 times a day. 100: write 100 words a day.
1,000: read 1,000 words a day. 10,000: walk 10,000 steps a day. ..

[KT 090307-8 P6 Opinion “Ageless Aging” by Hyon O’Brien]

 

# 02  Get In Shape With Small Change 천천히 몸무게 줄이기

One popular and common resolution is to lose weight. Here
are some simple tips to help make a healthier New Year ---
Focus on Health: The best approach is not to diet but to find compromises
in eating and exercise that you are willing to live with for the rest of your life.
Be Realistic: Often people expect to lose weight overnight. Unfortunately,
it just doesn’t happen that way. You did not gain the weight overnight,
so don’t expect to lose it quickly. Set realistic goals. The best method
for long-term weight loss is to lose 1-2 pounds per week.
Take Time to Eat: When you eat too fast, it is easy to overeat without
realizing it. It takes 2- minutes for the message to get to your brain that
you are satisfied. Since loads of calories can be consumed in less
than 10 minutes, slow down the eating process.
Frontload the Calories: People who skip breakfast have metabolic rates that
are 4 to 5 % below normal. Eat your calories earlier in the day. Eating a solid
breakfast and lunch helps to fuel your body for the most active part of your day.
Beware of Beverages: It is easy to consume a lot of calories from the fluids
that you drink. Changing to non-caloric beverages can significantly reduce total
calorie intake. Regular sodas and fruit juices are tasty, but they are loaded with
calories. Cutting out two regular sodas per day can save you 1/2 pound per week.
Get the Right Balance: To lose weight you need to burn more calories than you
consume. Either reduce your intake or increase your expenditure of calories
by 500 per day to lose the recommended 1-2 pounds per week. Strive to eat
a diet that consists primarily of fresh fruits and vegetables, whole grains, and
lean protein sources (skim milk, low fat dairy products, and lean meats).
All Calories Count: Low fat does not necessarily mean low calorie.
Many foods marketed as far-free or low fat have almost as many calories
as their regular-fat containing counterparts, and sometimes more.
Portion Size: Moderation is the key. For example, if you realize that
you eat nine or more ounces of meat, or two or more servings of dessert
each day, you need to cut down on portions. To cut down on portions,
use smaller plate and skip the second helping.
Move Your Body: All forms of physical activity help burn calories
and elevate metabolism (like using the stairs, parking further
from the front door, housework, walking the dog, etc.).
Breaking old habits does not come easy. But the payoff for living
healthier and feeling better is worth the effort. When you eat right and
exercise regularly, you can lose weight, increase your energy, and
perform better at work or in sports. (Special to TMCW 15Feb08))

 

# 01 Three Secrets to a Longer Life

1) Take a break in the staff lounge: A 10-year study in Atustralia found
that older people with a network of close friends and confidantes outlived
their lonely peers by 22 percent. Family ties don't matter quite as much.
2) Quit smoking: Smoking cuts life expectancy by 10 years, according
to a British study that followed smokers for 50 years. Another study
shows that a 30-year-old smoker can expect to live 35 more years,
while a 30-year-old nonsmoker can expect to blow out 83 candles.
3) Stay in school: .. Check out a Princeton University study that looks
at the evidence showing that kids forced to attend school for just one
additional year usually pick up another year and a half of life!
 
[neatoday] May 07, p12 "upfront"
 
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# A Soldier's Workout [S&S Sun Aug 27, ’06 <Scene>]

A Boot Camp Fitness trainer .. “recommends warming up with a pyramid
of push-ups and bicycles. Start with 20 push-ups, flip over to your back and,
with your legs in the air, mimic the movement of cycling. Do it 20 times. Next,
do 19 push-ups and 19 bicycles, then 18 of each, continuing the pattern until you’re
down to 1. .. That’s just the warmup. After that, it’s on to the actual workout, which
he recommends doing four times a week, in addition to 30-60 minutes of cardio
exercises each day, resistance training and eating five or six lean, healthy meals
each day. Here are some exercises that can be done at home. Each should be done
for one minute without stopping. Do the circuit twice. Use 5-to-10-pound weight.

1) Ab twists with weights (Sit on the floor with knees bent. Slowly lean body back
into a 45-degree angle and use abdominal muscles to bring feet off the ground. Hold

a dumbbell with both hands in front of your chest. ..), 2) 7-ups (Lie on back, cross hands
behind head, extend right leg long and cross left foot over right knee. .. Bring right knee
toward chest and raise head and shoulders up and forward to meet bent knee. ..),
3) Sky crunches with dumbbell (Lie on back, extend arms above head, holding a dumbbell
with both hands. Place legs up in the air. Reach arms straight up, while lifting shoulder

and head approximately 3 inches off the ground, exhale as you contract abdominal

muscles. ..), 4) Butterfly crunches (Crunch forward, bringing elbows to knees. Slowly, lower

head and legs to starting position but don’t let either knees or head touch the ground.),

5) Rocky sit-ups (Punch arms across body in a one-two combination from right to left

before lowering body back down to the ground.), 6) Scissor crunches (Kick one leg straight

up toward the ceiling while bringing both hands together to touch your foot. .. Slowly

lower your right leg back down 2 inches form the ground and lower arms behind head.

Repeat on other side.) # Body, Stars & Stripes: Aug 28, 2005. p4, Wendy Watkins

"fit for duty" Fall is a time for new starts. .. The authors [of
Body for Life (programs)] advocates, when possible, doing
cardio workouts first thing in the morning, on an empty
stomach, to boost fat-burning. .. sample schedule of workouts:
Day 1: Lower body weights workout D2: Cardio D3: Upper bww
D4: Cardio D5: Lower bww D6: Cardio D7: Rest D8: Upper bww
Etc. .. Each meal is supposed to contain a palm-sized portion
of a lean protein and a complex or "smart" carbohydrate
(whole grains or, preferably, lots of veggies). ..

 

# FITNESS 

Injury is no excuse; You don't have to give up on your exercise routine;
in fact, low-impact workouts may even help your body heal.
Jeannine Stein. Los Angeles Times [HOME EDITION].
Los Angeles, Calif.: Aug 15, 2005. pg. F.9
 
Abstract (Document Summary)

As most professional athletes know, an injury -- even
a serious one -- doesn't have to mean the end of a workout
program. But even though many exercisers dread the loss
of the strength, cardio and weight loss benefits they've achieved,
some think they can't or shouldn't do any exercise while injured,
and stop everything until the injury heals. Others let torn
ligaments, snapped tendons ...

 

......