Calf raises Excercise

Calf raises are a method of exercising the gastrocnemius, tibialis posterior and soleus muscles of the lower leg. The movement performed is plantar flexion, aka ankle extension.

Standing calf raises are executed with one or both feet. They are frequently done on a raised surface with the heel lower than the toes to allow a greater stretch on the working muscles. The exercise is performed by raising the heel as far as possible. Weights or other methods of providing resistance are commonly used, but the exercise is also effective with body weight alone.

Balance may become a difficulty with free-standing calf raises, especially with one-legged variations. Due to this, it is common to hang on to something or lean the hand against a wall for stability. They are also performed using Smith machines or using machines specially designed for calf raises with padded anchors for the weight that rest on the shoulders.

credit : http://en.wikipedia.org/wiki/Calf_raises

Eating Time

This time I focused on food.

I can reduce weight up to 6 kg.

Menu one 
Fried Chayote with Egg

Menu two
Chicken curry with coconut milk, eggplant and fried coconut.

credit picture : 
http://upload.wikimedia.org/wikipedia/commons/d/de/Sechium_edule_dsc07767.jpg
http://www.internationalcoconut.com/coconuts.jpg

Healhty Food Plate

The eatwell plate highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well balanced and healthy diet.

It's a good idea to try to get this balance right every day, but you don't need to do it at every meal. And you might find it easier to get the balance right over a longer period, say a week. Try to choose options that are lower in salt when you can.
Eating healthily is about eating the right amount of food for your energy needs. In England, most adults are either overweight or obese. This means many of us are eating more than we need, and should eat and drink fewer calories in order to lose weight.
Based on the eatwell plate, try to eat:

Plenty of fruit and vegetables
Did you know that we should be eating at least five portions of a variety of fruit and veg every day?
More on 5 A DAY


Plenty of potatoes, bread, rice, pasta and other starchy foods
Choose wholegrain varieties whenever you can, or eat potatoes with their skins on for more fibre.
More on starchy foods


Some milk and dairy foods
Go for lower-fat milk and dairy foods. These are healthier options to help you get enough protein and calcium.
More on milk and dairy foods


Some meat, fish, eggs, beans and other non-dairy sources of protein
These are important sources of protein, vitamins and minerals, and form part of a healthy balanced diet.
More on meat, fish, eggs, and pulses


Just a small amount of foods and drinks that are high in fat or sugar
Cut down on fat and sugar by eating fewer sweets, cakes and biscuits, and drinking fewer sugary soft drinks.
More on fat and sugar


Is the eatwell plate for me?
The eatwell plate applies to most people – whether they're a healthy weight or overweight, whether they eat meat or are vegetarian, and no matter what their ethnic origin.
However, it doesn't apply to children under the age of two because they have different nutritional needs. Between the ages of two and five, children should gradually move to eating the same foods as the rest of the family, in the proportions shown on the eatwell plate. Find out more in Breastfeeding: the first few days and Your baby's first solid foods in the Pregnancy and baby guide.
Anyone with special dietary requirements or medical needs might want to check with a registered dietitian whether the eatwell plate applies to them.

credit : http://www.nhs.uk/Livewell/Goodfood/Pages/eatwell-plate.aspx

How Much Cardio Should a Man Get to Prevent Heart Problems?

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How Much Cardio Should a Man Get to Prevent Heart Problems?

Heart disease kills more men than any other cause of death, accounting for about one-quarter of male deaths each year. Examples of heart disease include coronary arterial disease, a buildup of plaque in the arteries; cardiomyopathy, a thickening of the heart muscle; heart failure, inability of the heart to pump enough blood through the body; and heart attack, caused by a blockage of blood flow to the heart. About 50 percent of heart attacks are fatal.
Importance
Physical inactivity is one of the leading risk factors for heart disease such as coronary artery disease. Healthy diet and regular exercise also reduce your risk of developing diseases such as obesity, high cholesterol, high blood pressure and diabetes. According to the Centers for Disease Control, about 90 percent of heart disease patients have at least one of these risk factor diseases.

Intensity
The American Heart Association, or AHA, rates aerobic intensity levels as easy, moderate and vigorous. Moderate and vigorous activities offer the greatest health benefits. Moderate activities should raise your heart rate but still allow you to carry on a conversation, while vigorous activities make it difficult to talk. Examples include walking, housework and recreational sports games such as touch football. Examples of vigorous activity include hiking, jogging, swimming and bicycling.
Duration and Frequency
For maximum health benefits, the American College of Sports Medicine recommends that healthy adults under age 65 do moderate cardio 30 minutes a day, five days a week or intense cardio 20 minutes a day, three days a week. If part of your heart-healthy plan includes weight loss, you may require 60 to 90 minutes of activity on most days of the week. You can break these sessions up into several shorter periods throughout the day.
Benefits
Regular cardio offers a number of health benefits. It can lower blood pressure, help with smoking cessation, control diabetes, manage weight, reduce triglycerides and control cholesterol by raising levels of HDL, or "good" cholesterol. In turn, all of these factors contribute to overall heart and vascular health. A cardio exercise program also improves recovery outlook in heart attack patients.
Fitness Tips
Aerobic activities should increase your heart rate to about 50 to 85 percent of your maximum heart rate, or MHR. For a rough estimate of your MHR, subtract your age from 220. For example, the average MHR range of a 40-year-old man is about 126 to 153 beats per minute. To minimize the risk of injury, consult a physician before beginning any new exercise program.
References
National Heart, Lung and Blood Institute: Heart and Vascular Diseases
National Heart, Lung and Blood Institute: What Is a Heart Attack?
Centers for Disease Control: Men and Heart Disease Fact Sheet
American Heart Association: Physical Activity
American College of Sports Medicine: Physical Activity and Public Health Guidelines
Article reviewed by Bob Cox Last updated on: Nov 18, 2010

credits : http://www.livestrong.com/article/311497-how-much-cardio-should-a-man-get-to-prevent-heart-problems/#ixzz2fUw8kwSH

Aerobic exercise

Aerobic exercise

Aerobic exercise (also known as cardio) is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process.Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time. The intensity should be between 60 and 85% of maximum heart rate.

When practiced in this way, examples of cardiovascular/aerobic exercise are medium to long distance running/jogging, swimming, cycling, and walking, according to the first extensive research on aerobic exercise, conducted in the 1960s on over 5,000 U.S. Air Force personnel by Dr. Kenneth H. Cooper.

Aerobic capacity

Aerobic capacity describes the functional capacity of the cardiorespiratory system, (the heart, lungs and blood vessels). Aerobic capacity is defined as the maximum amount of oxygen the body can use during a specified period, usually during intense exercise. It is a function both of cardiorespiratory performance and the maximum ability to remove and utilize oxygen from circulating blood. To measure maximal aerobic capacity, an exercise physiologist or physician will perform a VO2 max test, in which a subject will undergo progressively more strenuous exercise on a treadmill, from an easy walk through to exhaustion. The individual is typically connected to a respirometer to measure oxygen consumption, and the speed is increased incrementally over a fixed duration of time. The higher the measured cardiorespiratory endurance level, the more oxygen has been transported to and used by exercising muscles, and the higher the level of intensity at which the individual can exercise. More simply stated, the higher the aerobic capacity, the higher the level of aerobic fitness. The Cooper and multi-stage fitness tests can also be used to assess functional aerobic capacity for particular jobs or activities.

The degree to which aerobic capacity can be improved by exercise varies very widely in the human population: while the average response to training is an approximately 17% increase in VO2max, in any population there are "high responders" who may as much as double their capacity, and "low responders" who will see little or no benefit from training. Studies indicate that approximately 10% of otherwise healthy individuals cannot improve their aerobic capacity with exercise at all. The degree of an individual's responsiveness is highly heritable, suggesting that this trait is genetically determined

credits : http://en.wikipedia.org/wiki/Aerobic_exercise

Bill Pearl

I am very impressive with this man.

Bill at young age.

Look! 30 years pass.
Bill at 55 years old.

more information
Bill Pearl - http://en.wikipedia.org/wiki/Bill_Pearl