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Are you able to walk for miles on a treadmill, but can barely ascend a few flights of stairs? I explain to Marty Gonzalez, KRON 4 Morning News Weekend anchor, why stair climbing is so different from walking — and how it not only benefits your life but your sex life as well.😉
Stair Climbing vs. Walking
Stair climbing improves cardiorespiratory fitness. It is officially classed as a “vigorous” form of exercise. Stair climbing is a more POWERFUL form of walking because it:
Stair Climbing and Sex
Researchers in Canada monitored healthy male volunteers averaging age 64 while they walked, lifted weights, or climbed stairs. Stair climbing was the most demanding. Stair climbing was:
Twice as taxing as brisk walking on level ground.
50% harder than walking up a steep incline or lifting weights.
Faster at attaining peak exertion than walking (thus, explains the “huffing and puffing” going upstairs).
How to Stair Climb Your Way to a Longer Life and Stop Middle-Age Weight Gain
Do you have trouble falling asleep or staying asleep at night? If so, caffeine could be keeping you awake even though you never consume it at night. That’s because caffeine has a longer-lasting effect than you may think.
Negative Health Effects of Insomnia
Caffeine disrupts deep (restorative) sleep and the ability to fall asleep which cuts down on total sleep time resulting in:
Increased mortality — According to a study by the American Cancer Society (Mortality Associated with Sleep Duration and Insomnia), insufficient sleep can shorten your life. Causes of death associated with sleep duration include heart disease, stroke, and breast/colon cancer.
Why Caffeine Has a Lasting Effect (Half-Life Explained)
Caffeine has a half life of five to six hours. In other words, it takes five to six hours for the amount of caffeine in your body to be reduced to exactly one-half of its concentration. (Translation: the amount of caffeine remaining in your body after six hours is equal to the amount you excrete.)
How It Breaks Down
The half-life of caffeine in a healthy adult is six hours. This does not take into consideration half-life variables (see below) that can influence how fast/slow a person metabolizes caffeine.
Due to the half-life of caffeine, caffeine starts accumulating in your body when you consume it throughout the day. This could be in the form of another drink, food, or even medication.
For example, if you drink two cups of coffee every day at 8:00 AM, by Day 3 at 2:00 AM nearly 45 gmof caffeine could still be in your system.
To compound the caffeinated effect, if you drink anothercup of coffee at 2:00 PM as an afternoon pick-me-up, by Day 3 at 2:00 AM, nearly 90 gmof caffeine could still be in your system. That’s nearly the amount of caffeine in a 16-oz Frappuccino® — a clue as to why you may not be able to sleep well.
You eat all the right foods — big leafy salads, bean soups, salmon, oatmeal and other whole grains — but you still can’t lose weight and worse yet, you may have even tacked on some extra pounds. Here’s why HOW you eat is just as critical as WHAT you eat to shed those stubborn pounds.
‘Reach and Eat’ Behavior
Reach and eat behavior is mindless eating. It’s automatic. You eat without asking yourself, “Am I hungry?” or “Am I full?”.
‘Reach and Eat’ triggers:
Walking past a vendor on the street
Driving by a burger drive-through
Passing a bowl of candies or food samples
Walking into the office snack room
Stopping at a gas station convenience store
Use ‘The Hunger Scale’ to Lose Weight (a.k.a. How to Stop Dieting)
Losing weight requires two key fundamental habits:
Recognizing your own levels of hunger and fullness (satiety)
Acting on your body’s hunger and satiety signs
The Plus Side to Using The Hunger Scale
You decide what and how much to eat and cultivate a healthy relationship with food. Instead of focusing on external cues (i.e., being told what you should eat), you get to focus on your own internal cues (i.e., your level of hunger/fullness, cravings).
As a baby or toddler, you likely ate naturally when you were hungry, and stopped when you were comfortably full. Use “The Hunger Scale” as an easy tool to help re-learn how to eat. Master it, and you can lose weight without “dieting”.
The Hunger Scale
Tune out those external cues, such as what to eat and when to eat. Instead, listen to your own feelings by practicing ‘The Hunger Scale’ habit.
2 Uncomfortably Hungry — Lots of stomach growling. You are over-hungry and pre-occupied with hunger. You’re irritable, have low energy and a headache. Feel like ordering everything on the menu.
Eat now, then stop…
3 Very Hungry— Stomach is beginning to growl. You have hunger pangs. The urge to eat is strong.
4 A Little Hungry — Beginning to feel hungry. It’s time to think about what to eat, but you can wait to eat.
5 Neutral (Neither Full Nor Hungry)— “My mind is on things other than food.”
6 Satisfied and Light— “I could eat more but…”. You are pleasantly full.
Stop eating before this point…
7 Full— Feel slightly uncomfortable. You won’t be hungry for 3 to 4 hours.
8 Very Full — Feel stuffed. Need to unbutton your pants. You don’t want anything else. “I ate more than I needed to.”
9 Very Uncomfortably Full —Feel heavy. Thanksgiving full. Your stomach aches.
10 Painfully Full—Feel so full you may be sick (binge fullness).
Stay in the range of No. 3 (Very Hungry) to No. 6 (Satisfied and Light). When you do, you’ll lose weight AND feel more energetic.
Fit Tip: Become an “intuitive” eater by becoming reacquainted with your hunger and satiety signals. Eating mindfully also means eating slowly. Changing an eating behavior is not easy, so give yourself lots of time to practice The Hunger Scale habit.
Although you may not see heart attacks and strokes until middle age, the process of cardiovascular disease can begin early in life — often as children. If you’re a parent, grandparent, or caretaker of children, this information is vital to their longevity. Weekend anchor Marty Gonzalez on “KRON 4 Morning News Weekend” and I talk about how to identify who’s at risk and what can be done to prevent or delay it.
Risk Factors for Heart Disease in Children
In a study of young American children, over 50% of children aged 10-14 years showed evidence of early heart disease (fatty streaks and plaque accumulated in the arteries). A higher risk of cardiovascular disease (CVD) is associated with:
Hypertension (high blood pressure)
Family history of CVD
Inactivity at any age can lead to lifelong habits and result in developing chronic diseases, such as obesity, type 2 diabetes and cardiovascular disease.
Better in School
An American College of Sports Medicine research study found that kids that engage in vigorous-intensity activity were better able to concentrate and even exhibited fewer behavioral problems than kids that participated in moderate-intensity activity.
VIDEO: You resolved to work out and build a better, stronger body this year. You’ve probably heard the regulars at the gym talk about the protein shakes they drink after a workout to pack on more muscle. Protein drinks are on the rise and generating huge profits, but do you know how much protein you actually need and that TOO much can age you? Weekend anchor Marty Gonzalez on “KRON 4 Morning News Weekend” talks with me for some answers.
Protein is an important component of your diet and is necessary to build and maintain all types of body tissue, such as your skin, neurons, organs, and muscle. (Your heart is a muscle too.)
Here’s how to determine your protein needs per day.
IMPORTANT NOTE:If you have a medical condition, such as chronic kidney disease, diabetes or cancer, it’s essential to consult a registered dietician for your specific dietary requirements. Some dietitians specialize in kidney disease (renal dietician) or cancer (oncology dietician).