After four weeks of wearing MBT shoes, my posture is definitely improved. My shoulders do not appear as "slumped over" as they did before and my chronic mid-back pain has disappeared. Therefore, the "midriff bulge" has decreased since my posture has improved. I am not aware of any improvement in my butt muscles, however it is probably too early to tell.
These shoes are very comfortable. I feel more energetic and I can walk all day long without getting tired. I haven't gone on any diet or special exercise program due to the holidays. However, I have not noticed my clothes getting tight since I have not denied myself of any holiday foods. Infact, I wore a jacket today that used to fit tight and today it actually fit. Anyway, I do think it is still too early and I should be able to really tell after 6 to 12 weeks of wearing the MBTs.
Cecelia
http://www.myfitness24-7.com/
Saturday, December 29, 2007
Thursday, December 13, 2007
Weight vs. Fitness
Health information keeps changing rapidly these days. Recently (Dec 5) JAMA has said that fitness is more important than body fat.
Adults over age 60 with higher levels of cardiorespiratory fitness lived longer than unfit adults regardless of their levels of body fat.
Xuemei Sui, M.D., of the University of South Carolina, Columbia, and colleagues examined the relationships between cardiorespiratory fitness, a variety of clinical measures of body fat and death in older women and men.
This study included 2,603 adults age 60 years or older (the average age was 64.4 years; 19.8 percent women) enrolled in the Aerobics Center Longitudinal Study and completed a baseline health examination during 1979-2001. A treadmill exercise test was used to assess fitness and body fat was measured by body mass index (BMI), waist circumference, and percent body fat. Low fitness was defined as the lowest fifth of the sex-specific distribution of treadmill exercise test duration. During an average follow-up of 12 years, there were 450 deaths.
It was noted that those who died were older, had lower fitness levels, and had more cardiovascular risk factors than survivors. However, there were no significant differences in body fat measures.
Higher fitness groups were for the most part less likely to have risk factors for cardiovascular disease, such as hypertension, diabetes, or high cholesterol levels. Fit participants had lower death rates than unfit participants within each stratum of body fat, except for two of the obesity groups. In most instances, death rates for those with higher fitness were less than half of rates for those who were unfit.
Higher levels of fitness were inversely related to all-cause death in both normal-weight and overweight BMI subgroups, in those with a normal waist circumference and in those with abdominal obesity, and in those who have normal percent body fat and those who have excessive percent body fat.
“… we observed that fit individuals who were obese (such as those with BMI of 30.0-34.9, abdominal obesity, or excessive percent body fat) had a lower risk of all-cause mortality than did unfit, normal-weight, or lean individuals. Our data therefore suggest that fitness levels in older individuals influence the association of obesity to mortality,” the authors write.
“Our data provide further evidence regarding the complex long-term relationship among fitness, body size, and survival. It may be possible to reduce all-cause death rates among older adults, including those who are obese, by promoting regular physical activity, such as brisk walking for 30 minutes or more on most days of the week (about 8 kcal/kg per week), which will keep most individuals out of the low-fitness category. Enhancing functional capacity also should allow older adults to achieve a healthy lifestyle and to enjoy longer life in better health.”
The above information further confirms what we have all been thinking...we have to find ways on a daily basis to include some form of exercise into our schedules.
Keep a DVD ready to go in your DVD player, keep a couple of hand weights readily available or test yourself every day to see how long you can jump rope, do the hoola hoop or shoot baskets. Make it fun, spontaneous and part of your daily life.
Have Fun Every Day,
Cecelia
http://www.myfitness24-7.com/
Adults over age 60 with higher levels of cardiorespiratory fitness lived longer than unfit adults regardless of their levels of body fat.
Xuemei Sui, M.D., of the University of South Carolina, Columbia, and colleagues examined the relationships between cardiorespiratory fitness, a variety of clinical measures of body fat and death in older women and men.
This study included 2,603 adults age 60 years or older (the average age was 64.4 years; 19.8 percent women) enrolled in the Aerobics Center Longitudinal Study and completed a baseline health examination during 1979-2001. A treadmill exercise test was used to assess fitness and body fat was measured by body mass index (BMI), waist circumference, and percent body fat. Low fitness was defined as the lowest fifth of the sex-specific distribution of treadmill exercise test duration. During an average follow-up of 12 years, there were 450 deaths.
It was noted that those who died were older, had lower fitness levels, and had more cardiovascular risk factors than survivors. However, there were no significant differences in body fat measures.
Higher fitness groups were for the most part less likely to have risk factors for cardiovascular disease, such as hypertension, diabetes, or high cholesterol levels. Fit participants had lower death rates than unfit participants within each stratum of body fat, except for two of the obesity groups. In most instances, death rates for those with higher fitness were less than half of rates for those who were unfit.
Higher levels of fitness were inversely related to all-cause death in both normal-weight and overweight BMI subgroups, in those with a normal waist circumference and in those with abdominal obesity, and in those who have normal percent body fat and those who have excessive percent body fat.
“… we observed that fit individuals who were obese (such as those with BMI of 30.0-34.9, abdominal obesity, or excessive percent body fat) had a lower risk of all-cause mortality than did unfit, normal-weight, or lean individuals. Our data therefore suggest that fitness levels in older individuals influence the association of obesity to mortality,” the authors write.
“Our data provide further evidence regarding the complex long-term relationship among fitness, body size, and survival. It may be possible to reduce all-cause death rates among older adults, including those who are obese, by promoting regular physical activity, such as brisk walking for 30 minutes or more on most days of the week (about 8 kcal/kg per week), which will keep most individuals out of the low-fitness category. Enhancing functional capacity also should allow older adults to achieve a healthy lifestyle and to enjoy longer life in better health.”
The above information further confirms what we have all been thinking...we have to find ways on a daily basis to include some form of exercise into our schedules.
Keep a DVD ready to go in your DVD player, keep a couple of hand weights readily available or test yourself every day to see how long you can jump rope, do the hoola hoop or shoot baskets. Make it fun, spontaneous and part of your daily life.
Have Fun Every Day,
Cecelia
http://www.myfitness24-7.com/
Tuesday, December 4, 2007
I Got Sore From Wearing The MBT Shoes
I know that the instructions are to use the MBT shoes a coupld of hours a day the first few days so that I would not expereience muscle soreness. But, I did not believe it. So on the fourth day of wearing them I was on my feet for almost eight hours. The next day I felt it in my calves, quadraceps and butt. But mostly in the calves. My feet did not get sore from being on my feet all that time either cause of the excellent shock absorption. I posted some more information at this link that gives you the price and comparison by Chris Stimpert from About.com.
http://www.myfitness24-7.com/store/1800314/page/1373243
Cecelia
http://www.myfitness24-7.com/store/1800314/page/1373243
Cecelia
Thursday, November 29, 2007
Lower Back Pain
I've been going through Google to see the information about lower back pain. I've noticed that everyone has their own idea of what to do about lower back pain. It doesn't surprise me since after more than 20 years of treating lower back pain I found that there really is no "one size fits all" or "recipe" for treating lower back pain. Everyone is different and everyone has their own preference on how they want to be treated. However, there are some basics which I found should always be addressed when treating lower back pain.
1. the pelvis should be balanced and in alignment.
2. the muscles around the pelvis should also be balanced.
3. pain and inflammation should be controlled
It seems that there are many ways to balance the pelvic bones and muscles and controlling pain and inflammation. As the saying goes, "there is more than one way to skin a cat."
One approach is offered by Dr.Teague http://atlas1107.gpteague.hop.clickbank.net/?tid=301
What I like about his ebook is that if offers a detailed description on how a lay person can actually align their lower back. A person could do all the exercising they want and take all the medication and supplements there are but if the joints/bones are out of alignment, you are not being comprehensive in your approach to eliminating lower back pain.
Dr. Teague's book is quite comprehensive. However, if you are an athlete, you will also want to follow up with an exercise program such as the one by Brian Dorfman. This exercise program is specific for lower back pain. Brian works with alot of athletes and has helped many people who were not able to find help any where else.
http://www.myfitness24-7.com/store/1800314/product/LBB-Dorfman
I have always recommended walking to my patients (approximately 2 miles daily) for rehabilitating severe cases. At first it may be difficult and one must keep in mind to maintain an erect posture with tight butt and ab muscles to support the low back.
Once you are comfortable getting in your walk, you will notice a gradual improvement in symptoms. I find many people, including myself, will go for a long walk whenever their lower back flares up. Sometimes this is the only exercise a person can do.
Some exercises require that a person lie down (such as bridging or pelvic tilts which are wonderful) but I know from experience that it can be excruciatingly painful just to go from standing to lying down and viceversa. Therefore, walking has become my favorite exercise for lower back pain.
I have been wearing my MBT shoes for a couple of days and I understand now how they work to strengthen the abs, butt and legs. Because of the "rocker" bottom (known as the PIVOT) which I feel in the arch area, as I walk or stand balancing on the Pivot which causes my body to rock back and forth, my leg, abs and butt muscles have to work to maintain a balance. So as I rock forward my butt muscles contract and my lower back forms a lordosis (C shape). As I rock backward, my hamstrings stretch and my abs contract and my lower back straightens and stretches. These movements also work the deep muscles called the PSOAS muscles. These muscles are extremely important for lower back stability and are often either weak or contracted in low back pain cases. In the majority of cases I have seen, these muscles were contracted either unilaterally or bilaterally.This is my initial assessment of the MBT shoes. I will know more as I continue to wear these shoes and find out how they are helping my body.
Cecelia
www.myfitness24-7.com
1. the pelvis should be balanced and in alignment.
2. the muscles around the pelvis should also be balanced.
3. pain and inflammation should be controlled
It seems that there are many ways to balance the pelvic bones and muscles and controlling pain and inflammation. As the saying goes, "there is more than one way to skin a cat."
One approach is offered by Dr.Teague http://atlas1107.gpteague.hop.clickbank.net/?tid=301
What I like about his ebook is that if offers a detailed description on how a lay person can actually align their lower back. A person could do all the exercising they want and take all the medication and supplements there are but if the joints/bones are out of alignment, you are not being comprehensive in your approach to eliminating lower back pain.
Dr. Teague's book is quite comprehensive. However, if you are an athlete, you will also want to follow up with an exercise program such as the one by Brian Dorfman. This exercise program is specific for lower back pain. Brian works with alot of athletes and has helped many people who were not able to find help any where else.
http://www.myfitness24-7.com/store/1800314/product/LBB-Dorfman
I have always recommended walking to my patients (approximately 2 miles daily) for rehabilitating severe cases. At first it may be difficult and one must keep in mind to maintain an erect posture with tight butt and ab muscles to support the low back.
Once you are comfortable getting in your walk, you will notice a gradual improvement in symptoms. I find many people, including myself, will go for a long walk whenever their lower back flares up. Sometimes this is the only exercise a person can do.
Some exercises require that a person lie down (such as bridging or pelvic tilts which are wonderful) but I know from experience that it can be excruciatingly painful just to go from standing to lying down and viceversa. Therefore, walking has become my favorite exercise for lower back pain.
I have been wearing my MBT shoes for a couple of days and I understand now how they work to strengthen the abs, butt and legs. Because of the "rocker" bottom (known as the PIVOT) which I feel in the arch area, as I walk or stand balancing on the Pivot which causes my body to rock back and forth, my leg, abs and butt muscles have to work to maintain a balance. So as I rock forward my butt muscles contract and my lower back forms a lordosis (C shape). As I rock backward, my hamstrings stretch and my abs contract and my lower back straightens and stretches. These movements also work the deep muscles called the PSOAS muscles. These muscles are extremely important for lower back stability and are often either weak or contracted in low back pain cases. In the majority of cases I have seen, these muscles were contracted either unilaterally or bilaterally.This is my initial assessment of the MBT shoes. I will know more as I continue to wear these shoes and find out how they are helping my body.
Cecelia
www.myfitness24-7.com
Wednesday, November 28, 2007
ONE TINY GYM
Yesterday I asked my podiatrist to prescribe the MBT shoes for me. He was very excited about the shoe and was very happy to prescribe them. He said that these shoes are great for keeping your feet healthy and help to straighten out the toes too. (I used to wear alot of pointy stilleto shoes) . With the prescription in hand, I bought the shoes and will be able to deduct them from my taxes since they are considered medical equipment. This is the style I bought. At this time, they have not come out with a "cuter" model but I understand that in March 2008 they will have more stylish models.
After hearing so much about this shoe, I decided I had to test them myself to see if it is true. Because if what they are saying is true, then I MUST have them. According to the literature, due to the construction of the shoe, just by wearing them you get a workout of your core, pelvic floor, butt and legs. You also get better posture, spinal alignment and reduction in aches and pains. According to the sales person, the shoes were originally made to help people with lower back pain. The shoe has outstanding shock absorption so it can also be used for sports and running. While I was in the store I also tried on the Earth shoe to compare both. Both the Earth shoe and the MBT have negative heels which stretch the back of the legs and help with spinal alignment. However, the MBT shoe has the "rocker" sole which helps you rock forward with each step. This is called the pivot. Earth shoes are just not for me although many physical therapists and yoga instructors buy them. I find that I like the extra shock absorption from the MBT shoes since I walk several miles daily. I hope that the MBT shoes actually do workout my abs, butt and legs while I walk around in them. That would be very efficient multi-tasking.
In the meantime, I'm taking the interval training approach to the Hoola Hoop. Several times a day I'll pick it up and do it for a couple of minutes and make whoever else is in the room giggle.
Cecelia www.myfitness24-7.com
Monday, November 26, 2007
Make Your Family Laugh While You Exercise?
As I was walking around the health food store today, I noticed that they were selling Hoola Hoops. These are the adjustable ones that can be big or made smaller. The big size is for beginners who haven't learned how and have not been exercising. As the hoop is adjusted smaller, you have to move faster to keep it going and therefore get more cardio. The Hoola Hoop brought back childhood memories and I remembered it being fun. At home I decided to start with a medium size since I already had a vivid memory of how to do it. Its like riding a bike. Once you have done it before, you can easily pick it up again and go. As soon as I started doing the exercise, a couple of family members started cracking up. I saw them getting some good laughs while I exercised. I guess I looked pretty funny. I noticed that after just 5 minutes my heart was pumping and I could feel that my abs had been working. It will be an interesting experiment to see if I do lose inches off my waist with the Hoola Hoop and make my family laugh.
Cecelia
www.myfitness24-7.com
Cecelia
www.myfitness24-7.com
Saturday, November 24, 2007
Is It Time For Starvation Yet?
I just read that the most popular method of losing weight is starvation. What many women don't know is that starvation is also one way of losing bone density. I am not opposed to fasting as I sometimes will do that also. One day a week would be great provided you are healthy enough to do this. Some people have chronic health conditions and/or are taking medications where fasting would be contra-indicated. Also, when you fast the body starts house cleaning and starts getting rid of alot of toxins through the lymphatic system, respiration, body excretions and the skin.
To assist the body in expeling these toxins, it is important that you drink lots of water.
According to Dr. Batmanghelidj to find out what normal hydration is for you, find out your weight in pounds, divide by 2 and drink that much water in ounces every day. The other thing you must do to help the body move toxins out is some kind of exercise. Depending on your energy level since you are not eating while fasting I recommend either walking, yoga or stretching http://www.myfitness24-7.com/category/155417
If you are new to fasting, start with one day first. Be careful how you break your fast too. Do not break your fast with heavy protein or processed foods. Break your fast with some vegetable juices or diluted (with water) fruit juice then move on to a fresh salad. Start adding foods slowly.
You might want to wait until the second day to add meat if you are a meat eater.
After a week, you can try fasting two days. A person could actually lose alot of weight by fasting two days a week as long as you don't pig-out the rest of the week but eat moderately. Do not undo the house cleaning your body did with the fast by stuffing yourself with junk food or over-indulging the rest of the week. Fasting must be done strategically and carefully otherwise you could do more damange than good. Be careful. More on this later.
Cecelia
http://www.myfitness24-7.com/home
To assist the body in expeling these toxins, it is important that you drink lots of water.
According to Dr. Batmanghelidj to find out what normal hydration is for you, find out your weight in pounds, divide by 2 and drink that much water in ounces every day. The other thing you must do to help the body move toxins out is some kind of exercise. Depending on your energy level since you are not eating while fasting I recommend either walking, yoga or stretching http://www.myfitness24-7.com/category/155417
If you are new to fasting, start with one day first. Be careful how you break your fast too. Do not break your fast with heavy protein or processed foods. Break your fast with some vegetable juices or diluted (with water) fruit juice then move on to a fresh salad. Start adding foods slowly.
You might want to wait until the second day to add meat if you are a meat eater.
After a week, you can try fasting two days. A person could actually lose alot of weight by fasting two days a week as long as you don't pig-out the rest of the week but eat moderately. Do not undo the house cleaning your body did with the fast by stuffing yourself with junk food or over-indulging the rest of the week. Fasting must be done strategically and carefully otherwise you could do more damange than good. Be careful. More on this later.
Cecelia
http://www.myfitness24-7.com/home
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